March 2017 NewsBlast | Article 1 [copy]

02 Mar 2017 / NAFC

NAFC NewsBlast - March 2017 | Ed 1

How A Pull-up Can Change Your Mindset

By Tammy LeBoss |

How A Pull-up Can Change Your Mindset

Setting your sights on Courage

Courage is defined as: the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery; to have the courage of one’s convictions, to act in accordance with one’s beliefs, especially in spite of criticism.

Courage originally, meant “To speak one’s mind by telling all one’s heart.”

Today, practice being Courageous. It’s as simple as making a tiny physical shift on how your move and exercise. You don’t have to be a superhero or to be big enough to move mountains to express Courage. You can embody it, no matter your size.

Today’s training tip: Understand the Cross Leg Fault.

Prior to beginning a pull-up, hang off the bar. Set or ‘seat’ your shoulders into socket. Feel the blades draw downward toward your waist. Last but not least, uncross your legs! When you’re better aligned, greater Courage will unfold. Find greater Courage in all your movements when you understand the human physiology better. Just remember, it’s not the size of the person that counts, it’s the size of their heart!

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Food Recipes | Wellness Wednesday

01 Mar 2017 / NAFC

Wellness Wednesday Recipes - March 2017 | Ed 1

Best Ways to Optimize Fats

By Tammy LeBoss |

Best Ways to Optimize Fats

We’ve all heard about the health benefits of olive oil.

Embraced by many health nuts, ‘good fats’ such as olive oil, fish oil, coconut oil, avocado and walnuts are known to fight inflammation, reduce risk of heart disease, and reduce the likelihood of Alzheimer’s disease.

Many of us cook with olive oil, but did you know that olive oil is only good for us when it’s used cold? Increased heat can increase the likelihood of oxidation. In fact, it's important to realize olive oil is not necessarily good for cooking. Why? Due to its chemical structure and a large amount of monounsaturated fats such as oleic acid, heating olive oil when cooking can turn this good fat into a bad one. To learn more, geek out on science with NAFC’s Nutrition Coach and find out how heat can actually damage certain foods, changing their molecular structure(s) so they’re no longer beneficial to our health.

Concerned about oxidation and rancidity? Try cooking with coconut oil. It is the ideal choice because it’s a vegetable fat stable enough to resist heat-induced damage. Protect your oils from going bad; store foods, namely good oils away from sunlight and heat.

Here are more tips for protecting and optimizing your food oils:

  1. Keep in a cool, dark place -darkness is key because light will definitely oxidize the fats in olive oil and other good fats;
  2. Purchase smaller bottles rather than larger to ensure freshness
  3. Immediately replace the cap after each pour, keeping bottles tightly capped;
  4. Add olive oil or other healthy oils to foods after cooking.
  5. Avoid leaving food out exposing it to air; the longer food sits around, the greater the likelihood of oxidation.

The more saturated fat contained in an oil, the less susceptible it is to rancidity.

With respect to light, purchase oils in bottles made from darker-tinted glass. They will usually be dark brown or dark green in glass color. Also, store your oils, almond butter and nuts in a cabinet that is lightproof. With respect to heat, many oils can be kept fresh if stored in the refrigerator where the temperature remains continuously low. To learn more, do your research to understand the chemical composition of an oil. This is will be a key factor in preventing the risk of rancidity and potential health issues. Remember 1 key basic principle involved in saturated and unsaturated fats: The more saturated fat contained in an oil, the less susceptible it is to rancidity. The greater the amount of unsaturated fat in an oil, the more likely it is to become rancid. Remember, fat heals, protects and satisfies us—but only when it’s kept fresh for our stomach and taste buds.

Beyond cooking, trainers need to educate their clients on the many functions of fat once converted and stored in the body. Fat does not make us fat. We need fat to metabolize fat. Consuming good essential fats is necessary for our survival. Learn more on the role of fats and other macronutrients in NAFC Nutrition Coach, Sports Performance and Wellness Consultant today. Stay in the game and keep learning!

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Recipes | Wellness Wednesday

22 Feb 2017 / NAFC

Wellness Wednesday Recipes - February 2017

Sexy Yet Comfy Gluten Free Pasta

By Tammy LeBoss |

HITT It Off With Couple’s Training!

This meal is sophisticated without the fuss.

Give it a try. You’ll love it!

What you’ll need:

  • About 1 lb. of mixed seafood- prawns, scallops, mussels or fish of your choice. I recommend Costco’s mixed seafood bag for about $30.
  • Fresh garlic-minced (as much as you like)
  • Onions or shallots-onions are more available and less expensive
  • Fresh tomatoes
  • Chicken or Veggie Stock
  • Gluten Free Pasta (linguine or tagliatelle style)
  • Grated parmesan cheese
  • Dried chili flakes (optional)

Nutrition tip: Try using coconut oil :)

  1. In large pan, sautee garlic and onion in medium/low heat with coconut oil. Cook down for 5-10 minutes until onions have softened and flavors are rendered. Add tomatoes and 2 cups of broth. Place another 2 cups to the side to add in the end. Add fresh-squeezed lemon juice to broth, for added POP!
  2. In a separate pot, cook Gluten Free pasta. While pasta is cooking, add remaining 2 cups broth, pinch of salt and pepper to your taste. Gently fold in cleaned seafood mixture. If you’re adding white fish such as cod, careful to add this last to avoid over-cooking. Be sure to reduce heat to low and allow to cook for 2-3 minutes, covered.
  3. Place a pat of butter, fresh cut parsley, parmesan cheese, chili flakes

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