5 Health Benefits of an Apple

5 Health Benefits of an Apple

An apple a day really does keep the doctor away!

1. Benefit: Nutrition, straight up.

Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).

2. Weight Loss

Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective.

3. Heart Health

The Florida State study is not the only one to link apple consumption to heart health. Last year, the Iowa Women’s Health Study reported that, among the 34,000-plus women it’s been tracking for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Some years earlier, Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. Experts attribute the heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the soluble fiber in apples has also been shown to lower cholesterol levels.

4. Protect Against Metabolic Syndrome

People who eat apples may be less likely to suffer from metabolic syndrome, a cluster of symptoms linked to an increased risk of heart disease and diabetes. Joyce Hendley reported in EatingWell Magazine that researchers who analyzed National Health and Nutrition Examination Study (NHANES) data, a survey of eating and health habits, found that people who had eaten apples in any form over the past day were 27 percent less likely to have symptoms of metabolic syndrome than those who didn’t. The apple eaters also had lower levels of C-reactive protein, a marker of inflammation whose presence in the blood suggests an increased risk for heart disease and diabetes.

5. Exercise Extender

Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin—when taken in supplement form—helped people bike longer.

Ready to start your health and fitness journey?

Let me help you every step of the way!

Join one of my upcoming challenge groups today!

Click here for more info:

 http://coachrachaelsfitness.blogspot.com/p/window.html?m=1

15 Tips That Will Earn You the Title of "MRS. GRILLMASTER"

I am so excited summer is here!!! That means its GRILLING TIME!!!!

Ladies, just because your husband  looks sexy and manly next to the grill does not mean you can't earn the title as MRS. GRILLMASTER.  TRUST ME< YOU LOOK HOTTER NEXT TO THE GRILL!  He will be very excited, TRY IT!


Here are 15 Tips That Will Earn You the Title of “MRS. GRILMASTER”



1. To make cooking easier, clean your grill thoroughly before and after each use with a sturdy wire brush (if you're serious about barbecue, this one is worth the dough).

2. Spray or brush the grill with cooking oil to prevent food from sticking. This can be done with cooking oil spray or with a clean rag dipped in oil. Do this only when the grill is cold and be careful when you light it!

3. Preheat your grill for at least 30 minutes with the lid closed. This allows it to reach prime cooking temperature. It also prevents flare-ups because it burns off fats and foods that stuck to the grate the last time you cooked.

4. If you’re using charcoal, arrange all the coals on one side of the barbecue to create an area of direct heat (right over the coals), and indirect heat (away from the coals). Food can be moved to different temperature zones as needed. If you have a gas grill, keep the flame higher on one side.

5. Don’t pile everything on the grill at once. Consider cooking times and temperatures for each item and schedule your firing times accordingly.

6. Leave at least 30% of the grill’s surface area unused. This gives you an emergency evacuation area to transfer foods if they start to burn.

7. Don’t crowd the grill. Leaving space between foods prevents steaming, helps items to cook evenly, and is crucial to achieving the mark of a pro—a delicious caramelized surface.

8. Keep the lid closed. Lifting the lid releases the heat and the smoke that gives food its barbecue flavor. If you’re looking, you’re not cooking!

9. Use extra-long tongs (like these from OXO)—not a fork—when moving meats. Piercing the meat causes all of the precious juices to escape, drying out your dinner.

10. Not sure if it’s done? Don’t pull the amateur move of cutting into the meat to check (see above)! Get it right every time with an instant read thermometer, or a fancy wireless BBQ thermometer and use this meat temperature chart or this handy infographic to help you cook it just the way you like it.

11. Use a special slotted pan or grill basket for cooking vegetables and delicate seafood so they don’t stick to the grate or slip through the holes.

12. Add extra delectable smokiness to your grilled foods with wood chips. Soak hickory, mesquite, or other wood chips in water or apple juice (for sweeter flavor) for 30 minutes beforehand so they'll smolder without igniting. Wrap soaked wood chips in an aluminum foil packet poked with holes, and lay the packet directly on the on the coals or above the gas flame before adding food to the grill. These wood chips from Charcoal Companion are conveniently packaged in an aluminum smoking tray and are ready to soak right in the tin.

13. Brining—soaking meat in a saltwater and spice mixture before cooking—adds flavor and ensures that meat stays moist even if you like it on the well-done side. Brining is, essentially, infusing meat with salt, so be aware that it will increase the amount of sodium in your food. Use sea salt or Himalayan salt, no additional salt is needed during cooking. This quick brine recipe can have your poultry or pork (never beef!) grill-ready in just a few hours. A whole chicken should soak in brine for at least four hours, but smaller cuts of meat, like chicken breasts, can be removed from the brine after two hours.

14. Keep a beverage handy while you grill. It can be used to quickly douse flames if your food catches fire.

15. A little char is what barbecue is all about, but enjoy it in small doses as it’s carcinogenic.

Here's a great Grill recipe:

 Honey Cumin Chicken
(Makes 4 servings)

2 Tbsp. raw honey
2 Tbsp. 100% orange juice
4 (4-oz.) each raw chicken breasts, boneless, skinless
1 Tbsp. olive oil
1 tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)

1. Preheat grill to medium.
2. Combine honey and orange juice in a small bowl; whisk to blend. Set aside.
3. Brush each chicken breast lightly with oil. Sprinkle both sides evenly with cumin, salt (if desired), and pepper (if desired).
4. Place chicken on grill; cook, without turning, for 5 minutes. When chicken releases easily from the grill, turn, cook for an additional 3 minutes.
5. Reduce grill heat to low. Brush chicken evenly with honey mixture. Be careful, honey will burn if exposed to flames. Grill until a meat thermometer inserted into the center of each breast reads 160°F*. Remove from grill. Let chicken rest 5 minutes before serving.

* The FDA suggests cooking chicken to a temperature of 165°F. Chicken will continue to cook after it is removed from heat, so we recommend that it be removed from the grill at 160°F to prevent drying out.

Nutrition per serving: 184 calories, 7 g fat, 10 g carbohydrates, 23 g protein

Let's Talk Food Prep!

Alright friends, let's talk Food Prep!

Eating clean meals are key to achieve your fitness goals.

Planning your food or food prep is key to eating clean meals during the week and staying on track!  Every Sunday you can find me in my kitchen chopping, shredding, steaming, baking and roasting food for the week ahead. Sure, it takes me a few hours but it’s a part of my weekend I truly love it.  We make it a family day! I get my husband and children involved and it becomes fun. As a mom, it makes me feel good knowing I am giving my family the foods they need to live long healthy lives. And as they watch me prep they start to form good habits for themselves as well. I know that if I want them to eat clean meals during the week we need to plan and prep!

Do you plan your meals and prepare them in advance? If you don’t you need to give it a try and here’s why:

- You will save money

 by watching me they will form the same good habits for themselves. I know that if I want us to be eating clean meals during the week I need to plan and prep!

Do you plan your meals and prepare them in advance? If you don’t you need to give it a try and here’s why:

- You will save money

In order to start eating clean meals you need to plan! Spend more time planning meals, and spend less cash on your groceries! Remember that food prep starts at the grocery store. So, If you food shop with a meal plan in mind you’ll only buy the things you’re going to use and will be less likely to buy on impulse because something looks great or is on offer.

Eating Clean Meals Starts at the Grocery Store

 

- Planning ahead saves on food waste

If there’s one thing I can’t stand, it’s food waste. The thought of fresh food going in the trash makes me mad (and sad!) We can all do our bit by only buying the food we need, and the best way to do this is by planning ahead and knowing how much of each ingredient you need to prepare all the meals for the week ahead.

- Having food handy saves you time

and it also saves you from turning into that grumpy mean person when you get hungry.

I am not nice when I am hungry and my husband can vouch for that. So having food handy saves us all.

We’re all busy!  But if you want to train hard and recover well, you need to meet your caloric needs and get good nutrition into your body. For those days when life gets complicated, prepped food is a savior! It’s great to be able to grab your food or pre-packed snack from the fridge.   This will prevent you from falling of the wagon and be tempted to buy unhealthy snacks.  So, you don’t have an excuse for not eating clean meals.

- Prepare your food and stick to your goals

Finally, preparing food ahead of time means that you will be eating clean meals and sticking to your food plan. Whether you work with a coach, dietician or simply know what you need to do to get the body of your dreams, nutrition is a huge part of the equation. Yes, I said HUGE! Don’t let bad food choices hold you back. Always have the ideal meals and snacks handy – no excuses!

My food prep includes some fat burning foods like:

Grilled chicken breasts or fish

Roasted veggies

Baked or steamed sweet potatoes

Hard-boiled eggs and something my family never goes without is Shakeology. We drink it everyday, but I also food prep with it on Sundays as well. I make baked healthy but delicious sweet treat like a oat-based Shakeology bars or Shakeology no bake cookies. They are fantastic quick grabs for the kids and they love them.

What are some of your favorite foods, and what day of the week is food-prep day in your house?  Are you ready to start eating clean meals?

If you do not know where to start I can help!  Click this link below and make me your Coach today! " IT'S FREE" 

I will put you into one of my FREE Clean Eating Clubs and help you get started.

CLICK HERE TO MAKE ME YOUR COACH FREE:

https://www.teambeachbody.com/tbbsignup/-/tbbsignup/free?referringRepId=257550 

30 Days until Summer

There are 30 days until summer! We're half-way through our Summer Countdown challenge, and you're halfway to your goal! You have 30 more days to focus on achieving it. But not today. Today, we party.

Crank up the volume on your favorite mix and cut loose! Whether you rule the dance floor in your own living room, or you invite friends for a night out, whatever you do today, DANCE! Dance like no one's watching, because most likely, no one is. Shake out those muscles that have been doing push-ups, jumps, and squats all week in your workouts. It's time to bust a move, shake that booty, throw your arms in the air and wave 'em like you just don't care, get low, low, low, low, low, low, low low.

Get you're whole body in on the action and relax. While you're giving yourself a break and having an awesome time, you'll be getting the benefits of dynamic stretching and build balance and coordination. Plus, if you're really cutting up the rug, you'll be toning your legs, hips, and core.

Dance for 15-20 minutes, until you're out of breath, sweating…and smiling. You'll be having such a good time, you might just keep on dancing! Today's challenge is a fun one - and anyone can do it!

Have a dance party every once in a while helps you bust out of the routine of working out every day and feel reinvigorated. Dancing can lift your spirits and boost your confidence. Plus, like anything, the more you practice, the better you are, so you'll be an even better dancer tomorrow.

Coaching Opportunity

Build your dream business CLICK HERE

HOW TO GET LEAN AND SHREDDED

HOW TO GET LEAN AND SHREDDED

Ever wonder what it takes to get lean or shredded?
A desire by many, but I’ll be honest and share with you some of the most important tips on getting there.

1) Designed Meal Plan- specifically crafted from someone who has the background and knowledge to manipulate your body with food. ($$)
2) Eating 6-8 times per day
3) Eating the same foods and food groups for 3 months or more
4) NOT having a cheat meal or a “this won’t hurt” or “just this one” time meal.
5) Giving up alcohol
6) Giving up all sugars and processed foods
7) Giving up all seasonings, sauces, and taste
 Eating for fuel not for taste
9) Giving up on social outings or situations to avoid being around indulgence and restrictions.
10) Drinking at least 1.5 gallons of water per day, preferably distilled water
11) Taking handful of supplements
12) Doing Double cardio sessions per day
13) Weight training heavy 5-6 times per week
14) No gum chewing
15) No sweeteners
16) Egg Whites, lean chicken, white fish, sweet potato, green beans, asparagus, broccoli, oatmeal, brown rice are your best friends for at least 3 months
17) Giving up all drinks except for water
18) Being super sore
19) Feeling hungry
20) Measuring every food particle
21) Meal Prepping for the week
22) Carrying your food with you everywhere you go
23) Having multiple ziplocks and containers
24) Being looked at oddly in all social situations when you pull out your food.
25) Genetics

So, are you ready to go for it?
Honestly, I’d LOVE to be shredded, but I personally don’t enjoy living my life under such structure and restriction (at least to me, it feels that way as I have done this for the max time of a month)
Hoping this helps you and someone you know who finds themselves disappointed that they just aren’t shredded.
It’s ok. Find your healthy. Find your strong. Find your flexible.

 

Introducing Tony

Cute little video that my husband and I put together.