Look Years Younger

Want to look years younger? Than, look no further than your nearest grocery produce aisle. Women who eat vegetables or fruit everyday look 2.1 years younger than those who do not, according to research presented at a British Nutritional Foundation meeting in London. Micronutrients in these foods may help save your skin and give your appearance a youthful glow. Try picking up these fruits and vegetables to take into the office:

1. Baby Carrots

2. Sliced Strawberries

3. 1/2 Banana

4. Sliced Cucumbers

5. Frozen Grapes

6. Cut up Melon

7. Sugar-Snap Peas

8. Mixed Berries

9. Celery

10. Apple

Delicious Low-Fat Turkey Burgers

Healthy Recipes

Great Lunch Idea

Low-Fat Turkey Burgers

Ready in 20 minutes, makes 6 servings

1 cup high protein cereal flakes (Fiber One)

½ cup of skim milk

3 Tbsp minced onion

2tsp instant low-sodium chicken bouillon

1tsp garlic

2 egg whites

1 lb lean ground turkey

1. 1. Combine first six ingredients in a large bowl. Let the milk soak into the cereal flakes for 4 minutes. Add lean ground turkey. Mix well with clean hands. Shape into patties and grill.
2. 2. Serve hot with whole wheat buns. Avoid high-fat condiments such as mayonnaise. Add mustard, low sugar ketchup, tomato, and lettuce.

Calories: 209, Protein: 29g, Carbs: 9g, Dietary Fiber: 1g, Fat: 5g, Sodium: 810mg

It’s OK…..Go ahead and Cry

Do you find yourself feeling a bit emotional and experience the urge to cry during the time around your menstrual cycle? Well, there is good news, according to William Frey, M.D., director of the Alzheimer’s Research Center at at Regions Hospital in St. Paul, MInnesota. “Tears may ease anxiety by flushing out stress hormones.” Next time when you feel like you are going to have a breakdown, grab a box of Kleenex and have a good cry…..chances are you will feel better.

Fitness Universe Weekend 2009

Check out and follow Brooke Griffin as she trains for the upcoming Fitness Universe Show.  Brooke is sponsored by Cathy Savage and Suits by Amy.  The Fitness Universe Weekend is being held at the fabulous Hyatt Regency Miami Hotel, in Miami, Florida.  The jam packed event filled weekend starts June 18-21.  Competitors from all over the world will compete for the titles of Ms. Bikini Universe, Model Universe Champion, Ms. Figure Universe, Ms. Fitness Universe, and Musclemania Universe.  For more information on the show and to see who is competing visit www.universeweekend.com.

5 Ways to Eat Smart in the Office

1. Make a meal plan- Jot down everything you are going to eat for a week, keeping in mind when and how long you work, work-out, and any outside activities that you have going on.  Then make a shopping list and budget and stick to it! (This will also help you save some extra cash.)  Prepare and pre-pack snacks on Sunday, so it is easy to grab and go through the week when you are busiest.  If a co-worker has a birthday with cake in the office on Wednesday or your boss wants to take you out to lunch on Thursday, don’t stress out, just be smart about it and eat a smaller slice of cake and or order something healthy off the menu!  

2.  Bring healthy snacks to the office in single serve baggies-  Snack on healthy items that you bring throughout the day when you are feeling hungry or have a craving.  Sometimes eating in the office has nothing to do with hunger and more to do with stress and the environment around you.  If you pack fresh veggies, fruit, nuts, and sugar free gum you will find you are less tempted to much on the junk food that is lying around the office.

3.  Don’t be afraid to just say NO-  You don’t have to be mean or loud about (even though that may work too), but just politely say No when co-workers ask if you want to join them in eating the junk food lying around the office, or ask you to dine out every day.  Saying no aloud will also bring you back to the present and remind you of your fitness goals.  

4.  Make a food buddy in the office-  Chances are you are not the only one being tempted by all of the junk food and fast food restaurant runs in the office.  Find a friend in the office who has similar fitness goals and wants to make healthier choices and be accountable for each other.  Eat lunch together and share tips, having a support in the office will make it that much easier to stay focused.  

5.  Get your Boss involved-  Does your office have a snack room?  Chances are it is filled with unhealthy over-processed foods.  Talk to your boss about getting healthier items brought in such as fresh fruit, nuts, granola, diet soda, sugar-free gum, and protein bars.  You will be surprise how grateful many of your other co-workers will be to have a selection of healthier items to choose from.

Music May Improve Cardiovascular Health

 

According to research from the University of Maryland of Baltimore, music that evokes joy may improve cardiovascular health.  Average blood vessel diameter increased in patients after they listened to their favorite songs.  Before you head to the gym, be sure to make a new favorite playlist.  Select songs that are upbeat and positive to kick your workout into high gear, boost your mood, and improve your cardiovascular health.  

 

What is on Brooke’s IPOD?

1.  “Womanizer” Britney Spears

2.  “Disturbia” Rihanna

3.  “Poker Face” Lady GaGa

4.  “Spotlight” Jennifer Hudson

5.  “Gotta Be Somebody” Nickelback

6.  “Fuego” Pitbull

7.  “Move Shake Drop Remix” DJ Laz, Flo Rida

8.  “Pass That Dutch” Missy Elliott

9.  ” Right Round” Flo Rida

10. ” Dead and Gone” T.I. featuring Justin Timberlake

Stick with Weights for Better Fat Loss

 

Weightlifting is crucial when you’re trying to reach your fat loss goals and many other health goals.  Weightlifting is important for the following: If you are not incorporating a weightlifting program into your weekly routine, start today.  If you have questions regarding weightlifting or would like more information on how to develop a weightlifting program contact Brooke.

 

• Fat Burning – The increase in lean muscle mass that results from strength training is the key to your body’s ability to metabolize glucose and thus burn fat. This occurs because muscle cells require more energy (and also burn more calories) than fat cells.
• Bone Protection – Weight training helps protect bones. This is an important benefit, particularly for women, as decreased estrogen production causes bone demineralization. This in turn increases the risks of osteoporosis and the additional risk of incurring stress fractures. Muscles tugging on bone structure as a result of weight training facilitate bone regeneration.
• Body Composition Changes – As one ages, the body changes in composition as lean muscle decreases while fat deposits increase. Muscular strength also declines approximately 4% per decade for the untrained individual. Strength training slows down this process even as one reaches their senior years. 
• Diabetes and Heart Disease -  Weight training seems to reduce the risk factors for adult-onset diabetes as well as heart disease.

Great Post-Workout Smoothie

 

Great Post-Workout Smoothie
 

1 scoop of protein powder

1tsp lemon juice

1/2 cup of strawberries

1/2 cup of blueberries

2 kiwi fruit, peeled and diced

1/2 cup of plain yogurt

1 tsp of splenda

 

Blend all ingredients together for desired consistency.

 

Calories: 350, Total Fat 3g, Saturated Fat 1g, Sodium 210mg, Total Carbohydrates 49g, Dietary Fiber 9g, Sugars 34g, Protein 36g

2009 Cincinnati Flying Pig Marathon

The 11th Flying Pig Marathon is Sunday, May 3, 2009 in Cincinnati, Ohio.  The Cincinnati Flying Pig Marathon is the third-largest-first-time marathon in the country.  Leading up to the marathon is a jam-packed schedule of events including a wheelchair event, pump n’run, half marathon, 10k event, 5k event, kid’s marathon, and piglet fun run.  The marathon is a Boston qualifier.  The course is absolutely beautiful as it is ran through Cincinnati, Newport, and Covington.  For more information regarding the marathon or on how to register please visit http://www.flyingpigmarathon.com/  The Flying Pig Marathon is a great event for the entire family to take part in, not only is running a great form of physical activity but in this case you and your family will be running for a great cause.

Egg White and Lean Sausage Scramble

 

Easy Breakfast

Ready in 12 minutes, makes 6 servings

8 egg whites

6 lean sausage links or patties

2 cups shredded spinach

2 tomatoes, coarsely chopped

1 clove garlic

Sea salt and black pepper for taste

1. 1. Cook sausage in a medium skillet until cooked through and lightly browned.  Drain excess juices from the pan.  Place sausage in a bowl and set aside.
2. 2. Wipe the pan clean with a paper towel.  Scramble the egg white until dry.  Add scrambled eggs to cooked sausage
3. 3. In a small skillet coated with cooking spray, lightly sauté tomatoes, spinach, and garlic.
4. 4. In a large skillet combine all ingredients and mix until evenly distributed.  Season with salt and pepper.  Serve immediately.  

Calories: 114, Protein: 24g, Carbs: 2g, Dietary Fiber: 0.59g, Sugars: 1g, Fat: 0.8g, Sodium: 120mg

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