Share Your Fitness Story, Weight-Loss Success Story, or Favorite Recipe

 

Do you have an inspiring fitness story or amazing weight-loss success story?  Or maybe you just an awesome healthy recipe to share?  Brooke wants to hear from you!  Send in your stories to help motivate others or give everyone else a chance to try your favorite healthy dish!  Contact Brooke and send them in and she will feature you and your story, your recipes, or your updates on her site with pictures and a link to your site if you have one!  Contact her today!

Taste of Cincinnati

Don’t have plans for Memorial Day weekend?  Be sure to stop by downtown this weekend for the Annual Taste of Cincinnati.  The Taste of Cincinnati is held right in the middle of downtown on six blocks of Fifth Street, from Race Street to Broadway.  Admission to the event is free and the Taste of Cincinnati features live music and the city’s 50 most talented chefs, cooking up a storm for thousands of eager tasters!  Don’t miss out on all of the fun and the good food!   Before you head out to visit the Taste of Cincinnati, check out my article on “Working out Before Dining Out” to keep your waistline in check…..Bikini Season officially starts this weekend!

Easy Breakfast Burritos

 

Healthy Recipes

Breakfast

 

Breakfast Burritos

 

Ready in 15 minutes, makes 4 servings

 

2 cups egg whites

½ cup nonfat cottage cheese

½ cup chopped tomatoes

½ cup red or green sweet pepper

½ cup of sweet onion

½ cup of black beans

4 small whole grain tortillas

Sea salt and black pepper for taste

 

1. Preheat oven to 250 F/121 C.  Place tortillas or wraps in oven to warm while preparing remaining ingredients.

2. In a small bowl whisk egg whites, cottage cheese, salt and pepper.

3. In a medium skillet coated with cooking spray, sauté vegetables and beans until soft.  Pour the egg/cottage cheese mixture over vegetables and cook until mixture sets.  Once firm, divide egg mixture among the warmed tortillas.  Roll each into a burrito.  Garnish with salsa.

 

 

Calories: 198, Protein: 19g, Carbs: 20g, Dietary Fiber: 2.5g, Sugars: 3.5g, Fat: 4g, Sodium: 466mg

Nutrition Tips for Six-Pack Abs

 

You have to eat right to get those ripped abs you want for bikini season this summer, and believe me it can be hard sticking to a healthy, nutritious lifestyle, especially when there are temptations all around.  Here are a few pointers to help you get your nutrition habits back on track.

Eat to live, don’t live to eat
Eat smaller portions every 3-4 hours
Drink at least 10 full glasses of water every day (this is so important!)
If you mess up, do better the next meal, don’t blow the entire day!
Keep your body energized, never go for long periods of time without food
Always eat a healthy breakfast
Start eating a small serving of protein with every meal
Listen to your body and stop eating when you are full
Have either the after dinner drink or dessert, not both
Reduce stress factors to eliminate stress eating

Check back next week for Brooke’s list of power foods, foods you can and should be eating every day!

Health and Wellness To-Dos

 

Summer is just around the corner, so before you hit the beach for family vacations or start spending all of your free time at the lake or poolside, make sure that you have checked off these important personal health to-dos for the year!

1. Go to the dentist for your twice-yearly check-up and cleaning, maybe even schedule a whitening session or pick-up a whitener at your local drugstore.
2. Visit your primary care doc for a physical and or to renew any prescriptions.
3. Go to the optometrist to have your eyes checked and make sure you get your glasses or contacts while you are there.
4. Renew your gym membership and start using it!
5. Make a gynecologist appointment (and encourage your husband, significant other, to go see his doctor too).
6. Head to the salon for a mani and or pedi, clean up those split-ends, and get a bikini wax.
7. Visit your local drugstore and stock up on the SPF, you don’t want to get a sunburn!
8. Schedule your annual dermatologist appointment.

Ms. Fitness USA 2010

Check out and follow Brooke Griffin as she trains for the upcoming Ms. Fitness USA show.  Brooke is sponsored by Cathy Savage and Suits by Amy.  The Ms. Fitness USA show and Ms. Fitness World show is being held at the fabulous Grand Sierra Resort, in Reno-Tahoe, Nevada and is being taped for Fox Sports.  The jam packed event filled week starts August 16-20.  Competitors from all over the USA will compete for the title of Ms. Fitness USA and the next day the fittest women in the universe will compete for he title of Ms. Fitness World 2010.  For more information on the show and to see who is competing visit www.msfitnessusa.com.

Healthy Tuna Melt

 

Healthy Recipes

Lunch

Easy Tuna Melt

Ready in 10 minutes, makes 2 servings

 

1 3oz can of albacore tuna

¼ cup of whole oats

½ cup of salsa

1Tbsp of olive oil

 

1. In a large bowl mix albacore, olive oil, and oats.  With clean hands firm into two small patties.

2. Place patties in a medium sized skillet covered with cooking spray.  Cook for 5 minutes, turning until both sides are golden brown.

3. Top with salsa and sprinkle with grated parmesan cheese if desired.

 

Calories: 220, Fat: 10g, Protein: 24g, Carbs: 17g, Dietary Fiber: 3g

5 Tips for Getting Fit For Summer Weather

 

1.  Increase your cardio work-outs-  Increasing your cardio will help your body burn more calories which will lead to weight loss and getting your body in better shape.  Whether it is going for a walk or jog,  riding a bike, playing with the kids, or working in the yard, get out often to not only enjoy the summer weather but increase the intensity and the length of time that you are doing these activities to see maximum benefits.

 

2.  Eat 5-6 smalls meals a day-  Eating smaller amounts of food more frequently increases your metabolism leading to additional weight loss.  You will feel more energized and be less susceptible to hunger cravings.  Aim to eat every 2 1/2 to 3 hours to prevent drops in your blood sugar levels which leads to overeating.

 

3.  Never miss out on a healthy breakfast-  When we eat breakfast we are revving up our metabolism to start burning calories.  Studies show that breakfast is the most important meal of the day and people who regularly eat a healthy breakfast maintain a healthier weight than those who do not. If you want to drop body fat for the summer than eat a healthy breakfast everyday.

 

4.  Strength Training-  Start to incorporate some form of strength training into your weekly routine, preferably three to four times a week.   Strength training leads to an increase in muscle mass resulting in an increase in your metabolism and a reduction of body fat.  Strength training is the fastest way to tone and tighten your body for the summer.  There are dozen of exercises and strength training routines available that can be done at a local gym or in the comfort of your own home. Check out my site www.brookegriffin.com or email me for more information.

 

5.  Increase your water intake and stay hydrated-  By drinking more H20 you will keep your body feeling energized and hydrated and be less likely to drink high calorie soda, juice, and alcohol which can pack on the pounds.  Water is also a great appetite suppressant, as often when we think we are hungry, when we are actually just thirsty.  If you want to drop a few pounds for the summer start drinking at least 8-10 full glasses of water every day.

5 Tips to Eating Healthy for Less

 

There are so many reasons to eat a healthy well balanced diet.  Not only does your body need the nutrients for energy, but your muscles, brain, and heart rely on these nutrients for proper functioning.

 

In addition good nutrition can prevent your body from developing a range of chronic diseases from certain forms of cancer to lowering your risk of heart disease.  And, of course, improving your eating habits will contribute to you achieving and maintaining a healthy weight.

 

Here are a few tips to eating healthy for less:

 

1.  Make up a weekly shopping list or menu-  using a list helps you buy only the essentials and helps prevent those impulsive purchases for items you probably don’t need.

2.  Buy items in bulk and when possible repackage into smaller portions at home-  Buying in bulk is often less expensive and smaller prepackaged items are often more expensive because you are paying for the convenience of the manufacturer package.

3.  Avoid pre-packaged, processed foods-  not only are these items more expensive, they are usually high in sodium, saturated fat, and extra calories.  Stick to shopping the outside perimeter of the store in the produce section, meat and poultry area, dairy and bakery.  Only make brief forays into the middle for canned fruits and frozen vegetables.

4.  Pack snacks and meals with you when you head out of the house-  Nothing can ruin your budget or your waistline faster than hitting up the drive thru, frequently dining out, or picking up snacks at your local convenience store.  Prepare your food the night before work or a busy day and take with you on the road.

5.  Never go to the grocery on an empty stomach-  Eat a small meal or snack before heading to the grocery as you will be less likely to load up your cart with unnecessary snacks or unhealthy foods that you crave because you are starving and being tempted by these items while shopping.

Brooke Griffin ON AIR with Charlie Tuna

 

Check out www.BrookeGriffin.com on Saturday, May 9 as she chats live on air with legendary radio personality Charlie Tuna and shares:

10 Tips for Getting Fit for Summer Weather

How Music May Improve Cardiovascular Health

5 Tips to Eat Healthy for Less

all of these tips and more can be found on her website starting on Saturday!

 

About Charlie Tuna

In 1990, the Hollywood Chamber of Commerce honored Charlie with his own Star on the Hollywood Walk of Fame, January 10, 1990. Charlie was the first KHJ Boss Jock to receive a Star on the Walk of Fame, and is a 2008 inductee in the National Radio Hall of Fame. He was inducted into the Nebraska Broadcasters Association Hall of Fame, August 19, 1999.

Charlie Tuna has worked as morning drive personality for more stations and formats than anyone in Los Angeles radio history: Top 40, AC, Hot AC, Oldies, Talk, Sports Talk, Country, and now playing the greatest hits on earth on K•Earth 101.1 FM Radio.


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