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Optimal Fitness Center Newsletter for May 15th 2007

Happy Tuesday, May 15th, 2007!

The Optimal Fitness Center is participating in Get Active America!, the fitness industry's campaign to combat inactivity. As part of Get Active America! members may bring a guest with them to OFC for FREE during the week of May 14-17. There will also be an Open House Friday May 18 - Sunday May 20. The Open House offers a special class schedule that all OFC members and non-members can participate in for FREE!! Get Up, Get Going, and Get Active!
For the Get Active America Class Schedule go to www.optimalfitnesscenter.com.

Please forward this information on to all of your friends. There is going to be a lot of energy and fun in these classes!!!

Please RSVP For Classes: Call 650-654-4604 or e-mail briens@optimalfitnesscenter.com

Get moving in the morning. Morning X-Bike Classes have started. Get all the exercise you need and finish by 7:00 am Mondays & Wednesdays. Class starts @ 6 am. For more information on X-biking go to www.optimalfitnesscenter.com.

Don't forget we have the Total Transformation Program on Tuesdays & Thursdays @ 6 am! X- Biking & TTP 4 days a week offers a well balanced program to achieve your health & weight loss goals.

The Total Transformation Contest has Started and there are 21 contestants. We will be giving updates on the progress of the contestants. There is $2,100 to be awarded to the winner. Good luck to everyone!

Optimal Fitness Center Spring Promotion is still happening and runs until June 16. For more details go to www.optimalfitnesscenter.com

For more information on our programs contact Brien at 650-654-4604 or briens@optimalfitnesscenter.com.

 

Do You Eat Too Much?

Don't be a Victim of Portion Distortion
It's no secret that people are larger today than ever before. Waistlines have expanded over the last twenty years and studies show that potion sizes have grown as well.

Researchers from New York University found that average portion sizes started to grow in the 1970's, rising quickly in the 1980's - and this phenomenon hasn't shown signs of slowing. A "large" order of fries from McDonalds' weighs the same as 1998's "Supersize" fries. And it doesn't stop there. Check out these eye-opening figures, provided by the National Institutes of Health:

Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing-weight, but to attain a fit and healthy physique exercise is also a must.
Since I am the local fitness expert, look no further than me to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion...

Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.

Trim-Down Tip #1: Re-program Your Mind
I'm sure your mother did a great job when she taught you to "clean your plate." The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what's the solution?

Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don't worry - your mom won't send you to your room!

Trim-Down Tip #2: Slow Down
I know that this is a tough one - so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations - you just tailored your portion down to its proper size.

Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn't looking over your shoulder, and even if you eat slowly. No problem - you just need to do some strategic planning. The next time you go out to eat do one of the following two options.

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn't an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. Call or email today to set up our first appointment.

You're In Charge
There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them! You control what you eat. When faced with extra large portions, exercise your right to choose wisely and your body and waistline will thank you for it. Think of your goals and really envision what or who you want to look and feel like. If you value your goals, it will be easy to take charge of what you are eating. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

 

Salmon-Fruit Salad with Raspberry Dressing
Today’s light Salmon salad recipe features the fresh flavors of fruits, herbs, and spices.
Fruits and herbs provide a setting perfect in which to present succulent wild salmon cooked by poaching: The lightest, most fool-proof method.

All of the fruits and herbs are rich in beneficial antioxidant compounds, and some research suggests that cilantro can help the body detoxify heavy metals.

Poached Salmon-Fruit Salad with Raspberry Dressing

4 (6 oz each) wild Alaska Salmon fillet portions
2 cups white wine, low-sodium vegetable broth, or low-sodium, low-fat chicken broth
2 cups clam juice or fish stock
1 lemon, quartered
2 sprigs mint or parsley
½ cup mesclun salad greens or baby spinach
2 cups fresh pineapple cubes, well drained
1-1/3 cups fresh organic raspberries
2 kiwis, peeled and sliced (or watermelon, large dice)
Few sprigs of cilantro (coriander) leaves, chopped
In a medium skillet or poacher, bring to a boil the wine, clam juice, lemon and mint sprigs. Add the salmon, reduce to a simmer, cover, and cook for 8 to 10 minutes until cooked through. Remove salmon from poaching liquid. Cool to room temperature.
Arrange salad greens on each of four large dinner plates. Arrange salmon, pineapple, raspberries, and kiwi on the greens. Drizzle with Raspberry-Balsamic Dressing and sprinkle with chopped cilantro

Raspberry-Balsamic Dressing
1/2 cup frozen organic raspberries, thawed and pureed
1/4 cup balsamic vinegar
3 tbsp organic extra virgin olive or macadamia nut oil
3 tbsp shallots, minced
3 tbsp fresh mint leaves, chopped
1 tbsp raw honey
1/2 tsp kosher sea salt
1/8 tsp organic black pepper
Water, to thin dressing if needed
In a small bowl, whisk together the raspberries, balsamic vinegar, olive oil, shallots, mint leaves, honey, salt, and pepper.
Recipe from Vital Choices Newsletter

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