Laura Forte Fitness

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Archives for July 2011

Goji Berries – Superfood #1

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Get ready for your very first superfood… GOJI BERRIES!!!

You might have heard some buzz about these berries on Dr. Oz or on the news.. and it is for good reason!!  Goji berries are the most nutritionally-rich berry on the PLANET!!!

Here’s a list of some of the advantages you get from eating GOJI BERRIES:

  • Boosts immune system
  • Improves eyesight
  • Anti-aging properties (nicknamed the longevity fruit)
  • Complete protein source (has 19 different amino acids)
  • Contains more than 20 trace minerals (zinc, iron, copper, etc.)
  • Loaded with vitamins (B2, B6, Vitamin E)
  • One of the highest antioxidant rich foods on the planet (2 – 4 times the amount of antioxidants than blueberries)
  • Stimulates the production of Human Growth Hormone (HGH) naturally (only known food to do this!!!)
  • Supports neurological health (help our bodies produce choline which combats free radical damage linked to Alzheimer’s disease)
  • Keeps vital organs healthy (helps with digestive problems and liver detoxification)

Are you excited about goji berries yet?

So what exactly IS a goji berry and where can I get them??

A goji berry is a deep red, dried fruit about the same size as a raisin and tastes similar to the combination of a cranberry and a cherry.  You can get them at your local organic food store (Whole Foods, etc.).  There are lots of ways to eat them.. you can steep goji berries in tea, add them to trail mixes, or toss them into your smoothie or Greek yogurt.

Goji Berry Recipes

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Brand New Superfood Series!!!

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Have you walked through Barnes and Nobles and seen some books with the title ‘Superfoods’ on the cover?  I was curious about these foods – what made them so special?  I dug a little deeper and found out some AWESOME INFO that I wanted to share with you!!

David Wolfe (dubbed the nutritionist’s nutritionist) wrote an amazing book on Superfoods.  Here are 7 golden nuggets from his book – and what YOU need to know about superfoods!!!

1. Superfoods have more than a dozen unique health benefits, not just one or two.  They are actually a cross between a food and a medicine, and THE most nutrient-rich foods on the planet.

2. Superfoods will make it easier to achieve your ideal weight, diet, and food habits. By eating more superfoods, you will get more nutrition with less eating.

3. Superfoods should be eaten raw to retain their nutrients – this way they don’t lose the vitamin content, enzymes, etc. that could be diminished by cooking.

4. Organic fruits and vegetables are great and very much needed in our diet, but they don’t come even CLOSE to the nutritional content in superfoods.  By eating these specific foods, you can guarantee you will get the necessary nutrients to be healthy, boost your immune system, and give you double the energy.

5. Most modern American diets are nutrient and mineral-deficient by nature – our metabolism slows and it is much more difficult to lose the weight.  Foods that are low in nutrition don’t give us much energy – so it’s even HARDER to get in the gym and burn the calories.

6. By eating superfoods, you can kick start your sluggish metabolism and train your body to be more efficient, give you more energy, and burn calories to finally be able to lose that excess weight!!

7. David Wolfe names 10 superfoods that you can incorporate into your diet at home.  You will have much more energy, less cravings, boost your immune system, and feel much healthier!!

 

I will be doing a series on superfoods and give you a new food each week with the health benefits and a few recipes for each one!!

 

Take Action: How will you incorporate superfoods into your diet?


Stay tuned for the very first superfood and recipes coming soon!!!

To your health!!

Laura

P.S – Are you on our newsletter? Click here to receive fitness tips, workout videos, and healthy recipes!

So many trail mixes.. which one to choose??

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Hi Everyone!!

You walk into Fresh Market, Whole Foods, or your local grocery store and you see bins and bins of different trail mixes.  All of them look delicious – but are they all created equal??

The answer is simply, no.  Here are my rules for choosing the best trail mix!!

1. Look at your labels!! Many trail mixes contain loads of sugar, preservatives, and unnecessary ingredients.  My rule of thumb – the less ingredients, the better. When you look at the ingredient list and it is a full paragraph of ingredients that you can’t pronounce, put it back!  Choose a trail mix that has dried fruit, nuts, and seeds.

2. Avoid empty carbohydrates. Avoid trail mixes that are loaded with lots of crackers, puffed wheat, pretzels.  These are empty calories and will not give you as much energy as choosing a trail mix with more nuts and fruits.

3. Not all nuts are created equal. Almonds are my favorite nuts to add to my trail mix.  Peanuts and cashews are MUCH higher in fat content and do not have as much nutritional value.  Nuts are a great source of protein and fiber – but don’t go overboard!  Even almonds have a moderate percentage of healthy fat.

4. Stay away from sweetened fruit. Naturally dried fruit is sweet enough!  Some trail mixes add cane juice or treat fruit with sulfur dioxide.  Keep it simple and choose a trail mix that does not have these ‘extra’ sweeteners.

EASY recipe for making your own trail mix at home!!!

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Monday Motivation – Workout of the Week!

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Hey Everyone!!

The ab roller, ab circle pro, ab rocket, ab coaster, ab lounger, ab lean, ab mouse.. we’ve all tried many of these core exercise equipment machines.  Truth is, having a tight, flat stomach is not going to be achieved by doing hundreds and hundreds of reps on these machines!

The secret to having a FANTASTIC core is achieved by:

  1. A Clean Diet – You might have the strongest abs in the world, but if you have a layer of fat covering them, nobody will notice!!  You will need to cut down on processed foods, empty carbohydrates, excess sugar, and replace that with a ‘clean’ diet.  This consists of lots of greens, protein, vegetables, and fruit.
  2. Functional Exercise – Activate your core in all of the exercises that you do!!  For example, when performing squats, make sure to activate and tighten your core to maintain correct form and balance.
  3. Targeted Core Exercises – Your abdominal muscles are no different than your other muscles in the body.  They need to be challenged!  Would you think of doing hundreds of bicep curls during your workout?  You need variety in your core workouts to keep a high level of intensity.  At the end of this post, I will show you 5 exercises that you can try TODAY that will isolate and target your abs!!
  4. Post-workout Stretching – Don’t forget to also stretch out your core workout!  This will increase blood flow to your abdominals (increased oxygen to your muscles), reduce post workout soreness, and increase flexibility.

THE WORKOUT!!!

Here are 5 AWESOME exercises that will target your abdominal muscles.  If you do all of these exercises, you will target your upper and lower abdominals, as well as your obliques!

Perform 15 reps of each exercise below.  Complete 2 sets.

  1. V-Ups
  2. Spiderman Plank
  3. Bicycle Crunches
  4. Russian Twists
  5. Scissor Kicks

I did a short video for you to watch correct form on each of these exercises!!! Please see the beginning of the post! :)

If you liked this post, please send your friends to www.bayviewbootcamp.com!!  Also – sign up for our newsletter to receive workout tips, nutritious recipes, and stay up to date on fitness events!!  You can sign up HERE!!

Let me know what you think of the workout by posting on our Facebook Page!! :)

Have a good workout!!

Laura

BRAND NEW RECIPE BOOK!!!

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Hey Everyone!!

I’m so excited to share with you a recipe book that I have been working on for quite a while.  The book has recipes that I make for myself on a daily basis, that both taste AWESOME and are low calorie, smart choices!!  I included 33 of my favorite recipes for all different meals.  You will find…

  • Power Breakfast Recipes
  • Nutritious Smoothie Recipes
  • Low Fat Dinner Recipes
  • Healthy Dessert Recipes
  • and so much more :)

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