BBQ done RIGHT!

Here is a great recipe for the summer BBQ season. The 3 bean salad is great with some bbq salmon.

With the salmon, spice with pepper, little basil, lemon, and onion. Wrap the salmon in tinfoil and bbq for 12-20mins on med-high. Serve with the bean salad and you've got yourself one healthy meal!

Here's the salad recipe... This three-bean salad has far less sugar than typical versions. We opt for a combination of canned and frozen beans (for convenience) along with fresh green beans for their great taste and texture.
Makes 8 servings, about 1 cup each
ACTIVE TIME: 30 minutesTOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy3 tablespoons cider vinegar3 tablespoons rice vinegar1 tablespoon sugar1 tablespoon whole-grain mustard1 tablespoon canola oil1/2 teaspoon salt Freshly ground pepper to taste1/3 cup diced red onion1 15-ounce can black-eyed peas or chickpeas, rinsed1 10-ounce package frozen baby lima beans or shelled edamame1 pound green beans, trimmed and cut into 1-inch pieces 2 tablespoons chopped fresh parsley1. Put a large saucepan of water on to boil. Fill a large bowl half full with ice water and place next to the stove.2. Meanwhile, whisk cider vinegar, rice vinegar, sugar, mustard, oil, salt and pepper in a large bowl until blended. Add onion and black-eyed peas (or chickpeas); toss to coat.3. Cook lima beans (or edamame) in the boiling water until tender, about 5 minutes. Remove with a slotted spoon and refresh in the ice water. Pat dry and add to the bowl. 4. Cook green beans in the boiling water until just tender, 3 to 6 minutes. Drain and refresh in the ice water. Pat dry and add to the salad along with parsley; toss well.

NUTRITION INFORMATION: Per serving: 109 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 18 g carbohydrate; 5 g protein; 6 g fiber; 322 mg sodium; 381 mg potassium. Nutrition bonus: Fiber (23% daily value), Vitamin C (15% dv). 2 Carbohydrate ServingsExchanges: 1 starch, 1 vegetable

MAKE AHEAD TIP: Prepare through Step 2. Cook lima beans and green beans (see Steps 3-4 for timing) and refrigerate separately. Toss the salad components with the dressing just before serving.Enjoy!! Arran

Awesome Food Tips!‏

Here are some great food tips!

Eat at least one dark and one orange veggie eat day.

• Go for broccoli, romaine lettuce or spinach
• Go for carrots, sweet potatoes or winter squash

Make at least 1/2 your grains whole grains each day.

• Eat barley, brown rice, oats, quinoa or wild rice
• Enjoy whole grain breads, oatmeal or whole wheat pasta's

Drink skim, 1% or 2% each day

• Have 2 cups a day and go for the skim milk when possible
• Drink fortified soy beverages if you don't drink milk

Easy Flax Breakfast Pudding!
This "pudding" can be put together in the microwave in 3-4 minutes. You can add berries or other "mix-ins" - see suggestions below. The flax gives it lots of fiber and good fat, plus a nice nutty flavor.
Ingredients:
1/4 cup flax seed meal
1/4 cup water (some of the liquid can be sugar-free syrup, if desired)
1 egg
Sugar substitute to taste
Mixins as desired (see below)
Preparation:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.

Possible Additions:
Fresh or frozen berries or other fruit
Unsweetened coconut
Peanut butter or other nut butters
Jams
Chopped nuts

I hope these tips can aid you in whatever your health and fitness goals are.

Always remember to eat a little less, work a little harder and enjoy life the most! Arran

It is Spring time and the weather is awesome!!

Time to incorporate those fitness goals into your routine that you may have given up on for the last month or so.

Remember to start slow and not rush things.

Make ONE change at a time and try to sweat once a day!

Make an eating change. It could be: less fat, less salt, smaller portions, more lean meats, more veggies, more fruits or any other healthy change.

Pick one and work with it until it is a habit and then move on to the next goal.

Visit www.NewImageBootcamp.com for further info!

Arran

It is holiday time which is a great time to spend with family and friends, and of course lots of great holiday food!

Try to get in one sweat per day and that will help keep the holiday pounds down!!

Skip for 10mins!

Good workout for the day!!

50 squats,
10 pushups
10situps

Repeat for 5-10mins as many rounds as you can get!!

Sept is here and now is a great time to get in shape and think about eating healthy!

Consider eating less fast foods and more low -soluble foods such as bran flakes, v8 juice, apples, grapefruit etc..

Try to aim for at least 30-45mins per day of exercise that gets the heart rate up, biking, running, bootcamp, swimming, kickboxing, etc..

Here are the top 10 nutrition mistakes commonly made by active people.

Skipping breakfast. Experts agree–skipping breakfast just means you’ll be hungrier later, which can make it more difficult to control both your diet and your weight.

Not eating before a workout. Providing the body with food for energy allows for a better, more productive exercise session. Try eating a pre-workout meal consisting of carbs, a little fat and some protein.
Waiting too long after exercise to eat. One of the best things you can do to prepare for your next workout is eat a small meal that includes both carbohydrates and protein within two hours of your last session.

Replacing meals with energy bars or replacement drinks. Many energy bars offer little more nutrition than your average candy bar and replacement drinks may lack adequate fiber. There’s really no substitute for healthy whole foods.
Eating too much protein and not enough carbs. The current popularity of low-carb diets has many people trying to fuel their workouts with poultry instead of pasta. But carbohydrates are essential to effective workouts.

Trusting the accuracy of dietary supplement labels and claims. Because the supplement industry remains largely unregulated, manufacturers can make unproven and untested claims about their products. Do your homework before putting anything into your body.
Not consuming the right amount of calories for the amount of activity you do (i.e., too many or too few). Your caloric intake should be sufficient to support your active lifestyle, but not so abundant that weight control becomes a challenge.

Believing that exercise means you can eat whatever you want. Whether you exercise a little or a lot, you still need to follow a healthy, balanced diet and watch you portion sizes.
Not drinking the right amount of fluids. Dehydration can be a serious problem, especially if you exercise in hot, humid environments. Drinking fluids before, during and after exercise will help you maintain adequate hydration levels.

Jumping on the latest diet craze in search of that elusive “edge.” It’s tempting to believe there is some magic formula out there that will dramatically improve our performance or lose weight, but the best approach is to stick to the basics and follow a healthy, balanced diet

Guinness World Record!

The hard training did pay off in the form of a guinness world record.

I hold the record for most stepups in 1 hr with a 40lb packpack on, at 1805 stepups.

Here is a link to the story and I will post pics soon...

http://community.guinnessworldrecords.com/_Most-step-ups-completed-in-one-hour-with-a-40-lb-pack/BLOG/201187/7691.html?widgetId=96696

Arran