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Refreshing Summertime Snacks That Help You Lose Weight!

 

Refreshing summertime snacks that help

you lose weight!

 

 

Who doesn't love snacking? A great trick to staying lean for your summer is keeping healthy, refreshing snacks on hand. Eating often, especially incorporating fresh fruits and veggies is known to speed up your metabolism and keep you energized! These low calorie nibbles will satisfy your taste buds so you're not eyeballing those forbidden sinful temptations. These healthy snacks will fill you up and burn off quick, leaving you feeling refreshed, not weighed down! 

 

Watermelon

 

Sweet, crisp, quenching! Watermelon is SO refreshing on a hot summer day. Scoop it in to balls and keep it chilled in the fridge. The high volume due to the water content will make you feel full as well as hydrated. One cup of balls is just 46 calories with 21% of your daily value of vitamin C! Great for a fun snack or if you're still hungry after a meal!

 

 

 

 

 

 

Jicama

 

This root veggie sort of tastes like a cross between a raw potato and an apple. Crisp and firm but juicy with a pleasantly mild sweetness. 1 cup has just 46 calories and is very filling. Also 6 grams of fiber and a whopping 40% of your daily vitamin C! Jicama is delicious on it's own but for a kick you can add cayenne pepper which works as a natural appetite suppressant. Sprinkle it along with some lemon juice and salt and you have yourself a tasty low calorie FILLING summer snack!  Add some almonds and a low fat protein like Greek yogurt and you have a balanced snack!  

 

 

 

 

 

 

 

Yogurt Veggie Dip

 

 

This flavorful dip is high in protein, low in fat and super easy to make! Keep this in the fridge and you will be eating a lot more raw veggies! 1 cup fat free or 2% Greek yogurt, 1 tbsp onion powder, 1 tbsp chopped dried onions, 1 tsp garlic powder, 1 tsp lemon juice, 1 tbsp chopped chives and a few drops of setvia. 

 

 

Stevia Lemonade 

 

I have to admit, stevia is one of those things that has to grow on you. You might not like it at first if you try it paired with the wrong thing. For example it doesn't shine so much in coffee or green tea, but it is excellent in citrus! Once you acquire a taste for stevia and learn what it goes well with, you may never go back to table sugar again! Let me tell you, it tastes GREAT in lemonade!!! And did you know lemon juice have very little calories but it makes you feel full? It also alkalizes your body, has cleansing properties and is packed with vitamin C among MANY other health benefits. Make a big batch of this and I promise you; you will be drinking a lot more water and you won't be as hungry throughout the day.

 

For one large glass squeeze 1 whole lemon in about 12 oz of water and add about 16 drops of stevia. Add fresh mint leaves or crushed ginger for something extra! One glass is just 15 calories containing 50% of your daily vitamin C value!

Note:[Jeff advises men to limit their stevia intake to less than 1 tbs. per day]. 

 

 

 

 

Sweet Tuna Crunchers

 

You might be thinking, "I'm not a big fan of tuna". I was like you once. This tuna is different!!!! I am about to share with you one of my most favorite secret recipes. I got it from my best friends mother and ever since I tried it for the first time; hooked! What's unique about this tuna salad is that it's sweet and not fishy at all because I add….drum roll please…..pineapple! The intensely sweet acidy essence of the pineapple perfectly balances the salty fishiness of the tuna. Using drained, crushed pineapple blends with the texture of the tuna so well that your kids, husband and/or friends won't even know it's in there. They will wonder what the heck it is about THIS tuna that makes it SO fresh and delicious! And when you replace the mayonnaise with Greek yogurt this snack is GREAT for the figure! 

 

2 5oz cans tuna (solid white is best)

1 15 oz can of crushed pineapple (VERY well drained)

4 or 5 tbsp Greek yogurt

dash of salt & pepper (if desired)

Optional:

Dried cranberries, diced apples, chopped walnuts, celery

 

(Serve atop cucumber slices cut in thick round pieces

or slice cucumber lengthwise, scoop out seeds and serve taco style)

 

These are some great ideas from your friendly TriSystem Fitness Chef, Monique Michaud.  Want more of my recipes?  Become a member of my Trisystem Cafe` Club, where all the real cool "Foodies" go for some of my best recipes and food secrets as well as my opinion on restaurant dishes.  For a short time, Club membership is only $10.  Click here!

 

Call 858-694-0317 to schedule a session where I cook for you.

 

 

Economists Say Inflation, Is that of Prices our Your Waistline?

So the economy is bad, that's just one more excuse to not exercise and go get some frozen yogurt or drink a few tonight.  While some businesses are suffering, others are thriving.  Comfort food and alcohol sales are up.  People are self medicating with the wrong medicine.  

Do you know what other business is thriving?

Auto maintenance and repair shops.  Yes, people are trying to extend the life of their cars rather than purchase new ones.  All of a sudden, changing the oil and getting a tune up became more important.  So what about your body?  You can't buy a knew one.  It's time for a "tune-up"

  • What's your target meals per day?
  • What's your target calories and nutrient balance per meal?
  • Oh yeah, and what's your body fat, or do you really want to know?

Inflation?

My prices are as low as they were in the 90's.  If prices are going up,  get more business by dropping the price.  Check out my new postcards (below).  I'm proud of them because I did them all by myself, designed and printed all on the same day.  That's a pretty cool service.  Come by and pick some up.

If you refer a friend and they get just one session, I'll give you one free.  Just tell me who you referred. and don't forget to get some of these cards.

Avoid All Sugar!?

Watch this Compelling Newscast from 60-Minutes.

http://www.cbsnews.com/video/watch/?id=7403942n&tag=api&fb_ref=belowVideo&fb_source=home_multiline

There has been more and more research showing how excess sugar consumption has contributed to several health dilemmas in the United States.  I am well acquainted with the research, last year I worked with MET-Rx on their latest project, MET-Rx 180, I wrote in their nutrition guide about how the history of sports nutrition shifted in the 1980's to a low fat diet that gave way to a high carbohydrate and thus, more sugar content in processed foods

What is my opinion on all this anti-sugar sediment?

Sugar can be strategically placed in and athlete's diet to enhance performance and recovery.  Naturally occurring sugar in fruits, veggies and starches do not negate the value of those foods.  Eating them excessively or in a highly processed or condensed state will have a negative effect if done regularly.  So sugar during, and around exercise, is here to stay for athletes.  In meals away from exercise and competition, Jack LaLane said it best,"If man made it, don't eat it."

Jeff Kotterman

The 7 Weeks to a Swimsuit Summer Countdown, 6 More Weeks!

Are you already seeing changes?  I am! And the members that have been by the TriSystem Center have.  In just 1 week of making these simple food and exercise changes, it is pretty amazing how the body responds.  By now, you've completed your assessment and found your way around the software.   Log in to see what's in store for you today.  Your home screen says what's next.

The left side is your daily menus and the right side is your workouts.  You can easily print out menus, grocery lists and workouts for each day from the buttons at the bottom of the home screen.  Most members already know this but, did you see the other menu options on the right side?

The Metabolic profile tab tells you what you need to know if you don't have the planned meal to eat in front of you.  It explains the parameters that you need to follow to keep getting results.

Do you know how many calories you burn in a day?

Do you know the range of calories you need to eat per meal?

How about the distribution of proteins, carbs and fats?

How should your next meal look if it is at a restaurant or a friends house?

The Metabolic Profile Tab  answers these questions so you can stay on the plan ANYWHERE!

Here is an example of a Platinum Club Members's Metabolic Profile:

Analysis of your assessment answers indicates you burn 2065 calories/day. We have classified you as a 'regular' eater type. Your RMR has been calculated to be 1461 calories. Your SAF is calculated to be 415 calories.

To achieve your goals we have set your program to the following values:

Daily Minimum Calories   1461.00 calories.
Daily Maximum Calories       2065.00 calories
Metabolism Type       normal
Meals Per Day       5
Meal Protein%       30.00
Meal Carbohydrate%       50.00
Meal Fat%       20.00
Breakfast Calorie Percent       0.20
Lunch Calorie Percent       0.20
Dinner Calorie Percent       0.20
Pre-Workout Calorie Percent       0.20
Post-Calorie Percent       0.20

This member has a big range of calories.  Her program will have low calorie days as low as 1600 calories and high days as high as 2000.  Her calories are equally distributed throughout the day with each meal portion being around:

  • 1/3 lean meat, low fat dairy and egg whites, fish and fowl
  • 1/2 fruits, vegetables and whole grains
  • 1/5 cold pressed oils, avocados and nuts

This is information you can use from YOUR Metabolic Profile to choose meals and snacks when your out and about to keep you on track!

Remember, Just keep Loging in to WIN!

Still not a Platinum Member?  Become one Now!

Your Licensed Master Sports Nutritionist,

Jeff Kotterman

Have a Fit Easter!

He is Risen! So rise up with Him!

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The 7 Weeks to a Swimsuit Summer Bonus Video 1

Want to lose 3-6% body fat by Memorial Day Weekend?

Unless your already at Optimal Levels of Body fat, why not?

Here is the Bonus video for Platinum Club and 7 Weeks to a Swimsuit members only!  Remember to register for the members only Blog for your group here.  This is separate from Software membership and is free!

The Nutrimart Project!

Welcome to the Nutrimart Project!

Is a well known supplement store providing a wide variety of sports nutrition products as well as other health food and functional food products.  Join us on this journey.  A big part of the TriSystem Supplement Club is providing unbiased research in supplementation as well as the best places to find them, at the best prices.  Well we've put our heads together and combined our expertise to release…

The Nutrimart Project!

The following are our test subjects in a 90 day experiment to see what happens when we subject someone to a Supplement Club membership as well as TriSystem Premium Program Binder,.  These "Lab Rats" are in for a big transformation!  Watch as we subject them to this meeting of the minds.

They all started January 24th, 2012.  Watch their progress!  

Watch the General Manager Eric Groenberg of Nutrimart , El Cajon, California. As he makes an incredible Journey!

September 19th, 2011 — It all Started!

September 27th, 2012 – Results Already!?

Blooper…

January 19th, 2012 — Progress Even When he Cheats!

February 16th, 2012 – 13 lbs of pure fat loss in 3 weeks!

March 6th, 2012 – 1 inch gain in chest, half inch gain in arms in 3 weeks!

Thank, You Test Matrix

July 26th, 2012  Back after a painful shoulder Injury.  Down to a lean 216 lbs.  The girlfriend likes it!

Find Your Thing! – Great Fitness Lessons from a Kaiser Commercial

 

 

Kaiser has this short 30 second commercial and it really touches on something important for maintaining fitness. Click play above if you haven't already. Personal Fitness is such an individual thing.  There are literally millions of ways to get fit.  A variety of workouts, foods and supplements will get the job done in different combinations.  The key is to find what works for you.  Its "gotta work!"  What you do has to be effective.  The problem is a lot of the time, the most direct route to fitness is not something you want to do.  If you don't like it, you won't keep doing it.  If it doesn't become a habit, you just started down the road to yo-yo fitness.  Getting fit, then not, then fit again is hard on the body.

The trick is to find something that you like enough to keep doing that also works.  There are a lot of choices out there. Some choices are awesome at first, then, not so much.  It's like eating your favorite meal. Even though it's your favorite, after eating it seven days in a row, it's not your first choice on the eighth day.  That is why it is good to have several different favorite meals and workout routines, even different supplements you cycle through. 

I know I can eat the same thing until I wear it out.  Then I don't want it no matter how good it is for me.

Lesson 1:  Eat with enough variety that you don't wear out meals and foods.

I'm guilty of doing the same workout over and over because I initially saw great results.  Even though I hit a solid plateau, I stuck with it, because I liked i, and I always thought back to the original results. Sometimes I'd keep progressing in a workout, pushing harder and harder until I was on the edge of injury or just plain over-trained.

Lesson 2: Change your workout often enough that you prevent plateaus and injuries.

Taking those super-duper supplements can really give you an ergogenic edge or at least a placebo effect.  Especially with pre workout supplements that contain stimulants.  Your body can build a tolerance to caffiene and other nutrients, just like it can to alcohol.

Lesson 3:  When it comes to supplements, more is not always better.  Remember to take a break from your supplement regime and switch things up.

Well, there is some food-for-thought, pun intended and three lessons.  Of course 3.  This is TriSystem for crying out loud.  It's gotta be 3.  I hope your thinking about your fitness, working smarter, not harder.

Keep Logging in

Keep logging in to see new workouts and exercises.  Log in to see new recipes and meals.  Log in to see what the latest is in supplementation!

And most of all, Stay Fit!  Fit for HIS service!

Jeff Kotterman, NASN Licensed Master Sports Nutritionist,
Helping you do better, what you love to do!