Here is a great recipe from my friend Jayson Hunter for Sweet Potato Fries - yummy
Be sure to keep your serving size moderate and include a quality protein and some greens to balance your meal.
Enjoy!
1.5 pounds of sweet potatoes1/4 cup olive oil1/2 tsp kosher or sea salt1/2 tsp paprika1/4 tsp cinnamonWash well – I like to leave the skin on for fiber and nutrients or you can peel the skin from the sweet potatoes.
Cut sweet potatoes into half-inch strips. Place them in a large Ziploc or sealable bag.
Mix the other ingredients into a small bowl and stir well. Pour into the sealable bag and close.
Shake the bag to mix up the liquid mixture amongst the sweet potato strips.
Heat the oven to 425 degrees F and spread the fries onto a baking sheet that has been sprayed with a non-stick cooking spray or use foil to line the baking sheet.
Place fries into the oven for 30 minutes. Spread the fries around and mix them up every 10 minutes during the 30 minutes.
Remove from the oven and serve.
Here are a few variations:
Use Yams instead of Sweet Potatoes to lower the glycemic index even more and utilize more of the calories for energy.
Leave the skin on to add fiber, which in return lowers the glycemic index.
Use olive oil, garlic (either powder (also garlic-herb salt free seasoning) or roasted garlic pulp), sea salt, a little ground red pepper and a little parsley instead of the ingredients below to give them an entirely new flavor.
Try all the variations and give them your own flare. Send me your ideas and I will share with our group.
Have a healthy afternoon
Coach Greg
Monday, March 23, 2009
Saturday, March 14, 2009
The Price of luxury
The Price of luxury… Another lesson from the Biggest Loser
So there they are, the black team who wins a night of luxury AND TEMPTATION –
And, they have the opportunity to choose fancy food, wonderful liquor, massage, pedicure, no workout for a day, etc… they were so excited that they had it all right in front of them.
Let’s back up a bit – The losers have been giving it everything they have to lose life changing amounts of FAT every week. They vowed to never be that fat again. They are dedicated, watching their diet, pushing past limits they never thought they could conquer.
And now faced with temptation away from the watchful eye of their trainer, they get a chance to step up or step in it.
They chose the luxury and seemed to forget all about their hard work and dedication.
And in one night, at one meal, they show what can happen when you give into temptation and peer pressure. The group of 5 consumed 15,000+ calories at the table before they went to the bar and kept drinking.
WOW! 3,000+ calories per person before the bar at one meal!
That equates to a pound of FAT each!
----------------------------------------------------------------------------------------------------
Lets sum this up.
I know all of you work hard for your fitness, health and weight loss, and we have talked about this many times, but watching someone else do it and realizing you might do this too, really hits home.
I am the first to say you have to live and enjoy life. Taste great foods and enjoy your friends and family.
However, Moderation and portion sizes are the key to keeping your hard work and success in tact.
Here are a few tips how to stay in control:
1) Plan your meal – Even at a restaurant, plan on choosing either just an entrée and healthy sides, or a little taste of appetizer or a few bites of desert and share and entrée. Either way, have a general idea of your entrée choice and stick to your plan. Don’t be swayed by others choices or peer pressure, “oh one meal won’t hurt you”. Yes it will.
2) Portion size – This is the key to keeping things in control. Keep your portion sizes of high calorie items small. No bigger than the palm of your hand. Even better, share with someone else to ensure you keep it small. Load up on fresh veggies to help fill you up.
3) Trade offs – If you have the choice of appetizer, bread or chips before a meal, or desert, etc. Choose one! - Make the choice of a small appetizer or a couple bites of desert, not both.
4) Awareness – Be aware of the calorie content of your choices. Even small amounts of all high calorie items will add up to too many calories. Keep your veggies steamed without sauces. Choose marinades over cream sauces. Choose steamed or grilled over fried to keep your calories down.
5) Intensity – And just in case you over do it – Get to a high intensity workout first thing the next morning to fire up your metabolic furnace and stay on course. Check out a couple of quick workouts at my blog, www.lefeverwellness.blogspot.com
Be well and enjoy life
Coach Greg
www.lefeverwellness.com
P.S. Newport Boot Camp starts Monday – Its swimsuit shapeup time!
Newport Coast - M/W/F
9am class # 5600.103
6:30pm class #5602.103
East Bluff - T/Th
6am # 3482.103
9am #3483.103
So there they are, the black team who wins a night of luxury AND TEMPTATION –
And, they have the opportunity to choose fancy food, wonderful liquor, massage, pedicure, no workout for a day, etc… they were so excited that they had it all right in front of them.
Let’s back up a bit – The losers have been giving it everything they have to lose life changing amounts of FAT every week. They vowed to never be that fat again. They are dedicated, watching their diet, pushing past limits they never thought they could conquer.
And now faced with temptation away from the watchful eye of their trainer, they get a chance to step up or step in it.
They chose the luxury and seemed to forget all about their hard work and dedication.
And in one night, at one meal, they show what can happen when you give into temptation and peer pressure. The group of 5 consumed 15,000+ calories at the table before they went to the bar and kept drinking.
WOW! 3,000+ calories per person before the bar at one meal!
That equates to a pound of FAT each!
----------------------------------------------------------------------------------------------------
Lets sum this up.
I know all of you work hard for your fitness, health and weight loss, and we have talked about this many times, but watching someone else do it and realizing you might do this too, really hits home.
I am the first to say you have to live and enjoy life. Taste great foods and enjoy your friends and family.
However, Moderation and portion sizes are the key to keeping your hard work and success in tact.
Here are a few tips how to stay in control:
1) Plan your meal – Even at a restaurant, plan on choosing either just an entrée and healthy sides, or a little taste of appetizer or a few bites of desert and share and entrée. Either way, have a general idea of your entrée choice and stick to your plan. Don’t be swayed by others choices or peer pressure, “oh one meal won’t hurt you”. Yes it will.
2) Portion size – This is the key to keeping things in control. Keep your portion sizes of high calorie items small. No bigger than the palm of your hand. Even better, share with someone else to ensure you keep it small. Load up on fresh veggies to help fill you up.
3) Trade offs – If you have the choice of appetizer, bread or chips before a meal, or desert, etc. Choose one! - Make the choice of a small appetizer or a couple bites of desert, not both.
4) Awareness – Be aware of the calorie content of your choices. Even small amounts of all high calorie items will add up to too many calories. Keep your veggies steamed without sauces. Choose marinades over cream sauces. Choose steamed or grilled over fried to keep your calories down.
5) Intensity – And just in case you over do it – Get to a high intensity workout first thing the next morning to fire up your metabolic furnace and stay on course. Check out a couple of quick workouts at my blog, www.lefeverwellness.blogspot.com
Be well and enjoy life
Coach Greg
www.lefeverwellness.com
P.S. Newport Boot Camp starts Monday – Its swimsuit shapeup time!
Newport Coast - M/W/F
9am class # 5600.103
6:30pm class #5602.103
East Bluff - T/Th
6am # 3482.103
9am #3483.103
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