Whole-Grain How-To

Ever wanted to eat a "good, healthy" snack, but have no clue where to start, or much less what that even means?  Well, Empower Nutrition to the rescue!  We know snacks are sometimes the hardest thing to figure out when trying to incorporate a healthy, nutritious lifestyle, so look below to answer all your whole grain snack needs!  Enjoy!

EMPower Nutrition’s

 Whole-Grain How-To

Whole grains are shining in the spot light of the health and nutrition world…however, most Americans are shorting whole grain intake by a long shot, and getting well below the fiber recommendations of 25-35 grams per day.

No doubt, it can be quite a challenge to get you’re your fiber and whole-grains in everyday, so we wanted to share some of our simple, fun, delicious ideas to help you prevent food boredom, and get creative in reaching your fiber and whole grain goals each and every day!

What’s the big deal, what’s a whole grain anyway?

Whole grains contain the entire grain kernel  (the bran, germ, and endosperm)

What to look for to ensure it’s a whole grain…

Marketing on the front of foods can be deceiving.  Make sure you go to the ingredients list to ensure your getting the grains you want.  Look for the first ingredient to be something like (not limited to):

whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice

Delicious ideas to pump up your whole-grains and fiber:

100-calorie Popcorn/Kettlecorn

 (We like Orville Redenbacher’s Smart-Pop)

100% whole-wheat toast with natural peanut butter

 (We like Sara Lee and Maranatha PB)

Rice Cakes

(We like Quaker)

Whole-wheat cracker with a cheese wedge

(We like Pepperidge Farm and Laughing Cow)

Whole-grain cereal and yogurt

(We like Kashi GoLean Crunch and Cascadian Farms)

Whole-wheat tortilla with black beans and salsa

(We like Mission whole wheat tortillas and On-the-Border salsa)

Smoothie with added ground flaxseed and oats

(We like Bob’s Red Mill and Quaker)

Whole-grain sandwich thin with turkey and sliced cheese

(We like Oroweat, Deli Selects, and Sargento)

Whole-wheat bagel with low-fat cream cheese

(We like Thomas and Philadelphia)

Brown rice with fat-free milk, honey, and fruit

(We like Uncle Ben’s)

Have other great snack ideas? 
Comment below and let us know some of your personal favorites!

Vigourous Intensity!

 

We had some fun with "intensity" today!  We wanted to get our workout in together today and decided to check out the class "Cardio Circuit"....How bad could it really be, we're bootcamp instructors and all right?  Wrong....after sprinting, frog hops, jump squats, and massive amounts of tricep dips and push-ups, let's just say we were done for the day!  So feel encouraged, vigorous intensity isn't easy for us either, but the reward will be great, so stick with it, you can do it!  Check out the article below for more info on increasing that intensity!

Are you having difficulty losing those last 10 pounds?  Is it

time to take your workout to the next level?  Well it's time to

start incorporating some vigourous intense workouts into your exercise

routine because research shows that vigourous intense workouts will

help Boost Your Metabolism! 

***Read more on how to Boost your Metabolism Now! 

http://blog.standupandeat.org/post/2011/03/Vigorous-Exercise-Boosts-Metabolism.aspx

Down- Low on Detox

Down Low on Detox  

We live in a world where weight-loss supplements and new fad diets appear around every corner, so you have most likely heard of "detoxing". Most "detox" diets claim to rid the body of  toxins and make the weight disappear magically with little to no effort.  Let take a closer look at "detox" and find out if these diets are safe, effective, and which ones, if any, to try...

Take a look at the article below, featured in the March/April issue of "Eating Well", to answer your questions about "Detox" dieting.


"Can a Detox Diet Safely Help You Lose Weight?

By: By Brierley Wright, M.S., R.D.

I hate to be the one to break it to you, but no. A detox diet, whether it's all-liquid or based on supplements or allows just a few foods, is a fancy name for a crash diet, which according to a December 2010 study in the Journal of Neuroscience can raise stress hormones and make you more likely to binge later. You may feel lighter and less bloated because the detox evacuates your gastrointestinal system. But this can lead to dehydration--and the weight lost is mostly water. When you return to your usual habits, you'll likely gain back those pounds.
Here's another myth busted: a detox regimen doesn't remove toxins from your body. This theory is not supported by science. Your liver and kidneys already naturally eliminate toxins from the blood.
However, detoxes can be good for your psyche. "It brings optimism to people," says Christine Gerbstadt, M.D., R.D., author of Doctor's Detox Diet (2011). "They deliver fast results and people want to be successful when they're sacrificing something." You can get the benefits of "detoxing" safely: "Eat three small meals--liquid or not--plus a couple pieces of fruit for snacks," says Gerbstadt. Essentially, limit calories and make sure they come from nutrient-rich foods. Pick a calorie level that gives you enough energy to be physically active--at least 1,200 or 1,500. You'll safely kick-start weight loss and gain confidence to stick to a healthy eating and exercise regimen.

Helpful Hints to Goal Setting

  Set goals, but never keep them?  Find yourself failing time and time again?  Use these 15 questions below to set goals, maintain motivation, and keep them!  Comment below on the goals you have set for yourself this year, or a new goal that starts today!

1.      What do I want to do?

2.       Why do I want to do it?

3.       How long (realistically) will it take?

4.       What do I need to do to get there?

5.       Who or what do I need to help me along the way?

6.       What will I do if I reach my goal?

7.       What will I do if I don’t reach my goal?

8.       What will I do today to start my journey towards my goal?

9.       What will I do this week to stay on my journey towards my goal?

10.   What will I do this month to continue my journey towards my goal?

11.   What will my rewards and celebrations be if I accomplish my short term goals?

12.   What will I do if I do not reach my short term goals?

13.   How will I get back on my plan if I fall short or mess up?

14.   Who will keep me accountable, and what support systems do I have to help me?

15.   What can I identify as obstacles and hindrances to my goal?

Wishing you freedom, health, & happiness!

Micah & Erin

EMPower Nutrition

February - Heart Healthy Month

With Valentine's Day approaching,

you are most likely thinking of ways to

show that "someone" how special they are!

 

EMPower Nutrition wants to show you how to love

your heart and prevent heart disease.

 

Check out EMPower's

FREE Nutrition and Fitness Info 

Visit http://www.theempowernutrition.com

Click the FREE tabs at the top!

 

You will find out more about cholesterol numbers and exercise!

Also, read an article about the dreaded aging, and how nutrition

can help you live longer....

Also, the danger in "FAD Diets"

(Spread the word to your friends and family!)

 

Want a FREE subscription to our newsletter?

Sign up today at....

http://www.theempowernutrition.com/

(It's the yellow box on the top right)

 

EMPower MEMBERS... login now to access your MEMBER'S ONLY 

workouts, recipes, fitness, nutrition, and MORE!

 

FREEDOM....HEALTH.....HAPPINESS

Let EMPower Join You in Your Journey to Wellness!

 

Comment below, or on our FACEBOOK page

on how your "loving your heart" this month!

You know....those kind of days

Have you ever had those days....you know the ones.....where you just feel like maybe you should go back to bed, rewind, and start over again?  Where nothing goes your way, and you have absolutely no motivation to do ANYTHING!  Well, believe me when I say, you are not alone, I think everyone, no matter what you do, has this experience.  Don't let this feeling bring you down or get you stuck in a rut...you are worth it to dust yourself off and keep on, keeping on!  Find some ideas below to get you through those tough days....

-  Close your eyes and take a few deep breaths
-  Call a good friend for encouragement
-  Look at some fun pictures and remember how blessed you are
-  Write an encouraging note to one of your friends or family (its amazing how encouragement to others    comes back to yourself)
-  Make yourself smile for at least 10 seconds
-  Giggle out loud
-  Take a walk outside
-  Get an enjoyable snack (Healthy of course!)
-  Stretch and enjoy some relaxing silence (no computer, phone, ipod, radio, etc..)
-  Take a mini get-away, power nap (about 15 minutes of rest)

More ideas?   Share them as comments below!

About Us....

CHECK OUT THE WEBSITE....www.theempowernutrition.com
It's a work in progress, so check back often, especially for our soon-to-launch bootcamp and membership

We wanted to share just a little bit about us (the "raw", from the heart version), since we have to be more "professional" (whatever that means) on the website...Enjoy!

"Ever had a dream?...We did and vwalah (ok, so we don’t really know how to spell that, but you get the point)…you’re looking at it!  Welcome, look around, and enjoy!

We can’t help but thank the good Lord for bringing two personalities as crazy, spontaneous, and impulsive as ours together (just ask our husbands, they have their hands full!) and now we get to work together every day! 

It all started in a coffee shop in Lubbock, Texas (FYI… we LOVE coffee, wherever, whenever, with whatever…and we apologize in advance if we talk about it too much, just one of those little passions in life to be thankful for…) we were supposed to be discussing the logistics of a corporate wellness program we were doing.  You may learn this about us well (and maybe you can relate), we tend to get off topic rather easily, not necessarily a bad thing, just causes some random hour phone conversations here and there. Anyway, the meeting about the wellness program turned into what we wanted to do in life and what some of our dreams were (somehow, not exactly sure how we got there…)

We both love all things nutrition and fitness and we love encouraging and motivating people and wanted to combine our enthusiasm for the two.

 Through the wellness program, talking to our clients, and other experiences, we realized two things 1) dietitians and good, evidenced-based nutrition and fitness are hard to come by; and 2) nutrition and fitness advice is often times impractical, rigid, strict, and unrealistic in the reality of busy everyday life. 

So what’s the solution, we asked ourselves?  

A web-based, come-to-you company to provide simple nutrition and fitness advice, and EMPOWER people (wherever they are in their journey) to get healthy and live life abundantly.  So here ya go, EMPower Nutrition, a name to encompass our goals and encompass a little of us too (E for Erin, M for Micah, clever we thought!)"

Get on board with bootcamp now!

Hey!  Just an update on bootcamp....sign up before January 3rd and receive 10% OFF!  Class is set to kick off Monday, January 10th, 2011,  time is set for Monday and Thursday mornings at 6:15am at Premeir Sportsplex at 90th and Memphis (Members and NONmembers ALL welcome!)  Kick 2011 off right with this fun fitness challenge!  To your health....

Interested in a more personal fitness experience?  We have personal and group training sessions/packages available as well!

What is YOUR New Year's Resolution?

Hey EMPower Fans!

As most of you know, the most successful New Year's Resolutions are made AHEAD of time, well thought out, and planned....not those thought of on the fly.  So here is to planning for your own success!  Share your resolution here (simply post a comment down below)....and maybe you will give some others ideas, or simply have some accountability on your journey to a happy and healthy 2011!

EMPower Services

Description of Services

Online Membership $9.99

We know in the midst of a packed, busy schedule, sometimes healthy cooking, meal planning, grocery shopping, and working out are tedious and time consuming.  That’s why we want to save you time by doing the thinking and planning for you…

Membership will give you access to:

*Delicious and Healthy Recipes and Ideas for:

ü  Snacks

ü  Breakfasts

ü  Lunches

ü  Dinners

Registered Dietitian Approved

Ingredient Lists included

Nutrition Labels from a PROFESSIONAL Food Analysis System!!

* Quick “Do ANYWHERE” Workout

ü  Developed by Certified Personal Trainers

* Tips and Fun Facts about Nutrition

Recipe Modification

Enjoy your favorite recipes, but desire to make them healthier?  Let us modify your favorite recipes and allow you to continue to enjoy them….simply a little healthier!  Recipe modification includes professional nutrition analysis and a customized nutrition label.

- 1 Recipe ($15.00)

- 5 Recipes ($50.00)

- 10 Recipes ($95.00)

Nutrition Counseling- Appointments can be done In- person, Skype, or Telephone.

*Available for individuals, groups, and families

*CUSTOMIZED nutrition program that will help you realistically achieve your goals.

*All recommendations are evidence based.

Meal planning

Weight Loss

Goal Setting

Gluten Free

GI Problems

Food Allergies/intolerances

Controlling your Diabetes

Gestational Diabetes

Lowering Cholesterol

Heart Health

Etc…

1) 1 hour Nutrition Appointment: $100.00

($50 for each additional person)

            2) 2 Nutrition Appointments (Initial consult: 1 hour and one- 45 minute follow-up): $150.00 

                        ($75.00 each additional person)

            3) 4 Nutrition Appointments (Initial consult: 1 hour and three- 30 minute follow-ups): $220.00 
                     ($100.00 for each individual person)

Sports Nutrition Package

Interested in improving your performance with proper fueling and recovery nutrition?  Whether you’re a high-school student athlete, looking to win the big game, recreational athlete, running your first marathon, or competitive college athlete looking to get a step ahead of the competition, let us push you to be your BEST!

1) 1 hour Nutrition Session: $100.00

($50 for each additional person)

            2) 2 Nutrition Appointments (Initial consult: 1 hour and one- 45 minute follow-up): $150.00 

                        ($75.00 each additional person)

            3) 4 Nutrition Appointments (Initial consult: 1 hour and three- 30 minute follow-ups): $220.00 
                     ($100.00 for each individual person)

“LIFE VENTURES” SERVICES:

 “Dine with the Dietitian” ($150)

Confused about how to order a nutritious, healthy meal off a restaurant menu and what options may be better choices than others?  Real life happens and we can’t always stick to what we planned on…this applies to meals too.  Although eating in the home allows us to have more control over what ingredients we put into our food, as well as how we prepare and cook our meals, eating out is often a well-deserved treat and time-saver too. Let us come assist you in making healthy choices outside your own kitchen, when you aren’t the chef!

Personal Shopping Tour/Guide to Groceries ($125)

Have that desire to eat healthy at home, but can’t find your way around that maze known as the grocery store.  Let us join you in your shopping and help you learn what sections of the store to spend most of your time in, learn how to read labels and ingredient lists and what they really mean, and other items to use with caution or less often!

Pantry Makeover ($125)

Let the experts help you approach your pantry with confidence.  Transform junk food temptations into delightful, delicious, and nutritious options.

**Have a Dr.’s referral to EMPower Nutrition??  SAVE 20% off one service of your choice!!

Renew In the New Year: Get into BOOTCAMP!

It’s that time of year….

NEW YEAR’S RESOLUTIONS!!

Tired of the same exercise routine?

Want to lose weight, get in shape, and improve your fitness? Join us for an exciting challenge….

8 Week BOOTCAMP will be held at

Premier Sportsplex!!

*Open to all members, non-members, all fitness levels and ages!

* Classes instructed by Certified Personal Trainers and Registered Dietitians

Listed below is some information describing the class and pricing.

Description: One hour of fun, power packed excitement!  A Great mix of cardio, strength, plyometrics, athletic conditioning, core, kickboxing, and flexibility that will keep you on your toes.  All fitness levels welcome.  Improve your fitness and reach your goals… COME JOIN THE FUN!!

Pricing:

*Minimum of 10 participants

- 10-14 participants($12.50 per class) (TOTAL: $200)

- 15 or more participants: ($10 per class) (TOTAL: $160)

*10% Buddy Referral so SAVE by inviting your friends

**8 weeks total & 2 classes per week

* Payment in full due at 1^st bootcamp class

               ( If unable to pay in full, please contact Micah or Erin regarding a payment plan option )

Dates/Times:

            Bootcamp will start the week of January 3^rd, 2011

Two Possible Days and Times:

                Tuesday/Thursday @ 6:15 AM OR  Monday/Wednesday @ 7 PM

-Please select which option fits your schedule best and let us know your preference!!
Email Us!

**Want to add a Nutrition Counseling Package to enhance your bootcamp experience??

(Sports & Performance, Weight Loss, Heart Health, and other options available)