Health Quote
” You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face… do the thing you think you cannot do.” Eleanor Roosevelt
BREAKFAST BREAD IN A BAG
Quick & Easy Protein Breakfast Bread for everyone on the GO!
Great With:
coffee, tea, hot chocolate, juice, fruit & yogurt
♥ Gluten Free
♥ 12 Grams of Protein
♥ No Sugar Added
♥ Low in Fat
♥ Taste Yummy
♥ 5 Delicious Flavors – Banana Nut, Almond Vanilla, Chocolate Brownie, Lemon Poppy Seed, Apple Cinnamon
COST: 3 mini loaves for $10
To order call 949-554-5003
Health Tip:
A healthy breakfast should contain protein, fiber and healthy fats. Protein can come from low fat meats, eggs, beans, nuts, dairy or our protein breakfast bread. Fiber can be found in whole grains, vegetables, fruits and our protein breakfast bread. A good example of a healthy breakfast might be something simple like orange, mini loaf of protein breakfast bread with low-fat yogurt.
Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry, tired and craving sugary sweets in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until your next mini meal or lunch time.
Remember that eating a healthy protein breakfast is the best way to start off your day. Notice how much more energy you will have and how much better you feel throughout the morning. Eating a protein based breakfast will help to slowly eliminate your sugar carving throughout the day.
Your Ideal You
Take a moment and imagine your ‘ideal you’.
What does the ‘ideal you’ look like? How does the ‘ideal you’ spend their time? Who would the ‘ideal you’ spend time with? What would the ‘ideal you’ accomplish? The distance between you and your ‘ideal you’ is created by laziness.
When faced with decisions, big or small, do what your ‘ideal you’ would do, rather than taking the easy way out.
(I’m pretty sure that your ‘ideal you’ is a client of mine…:)
Are you lazy?
I know a lot of lazy people.
People who would rather spend the day planted on their couch than anywhere else.
People who choose take-out over home cooked, every night of the week.
People who would rather have a root canal than go do a workout.
Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career.
What about you? Check if the following describe you:
• You are habitually inactive.
• You’d rather be a passive observer than an active participant.
• You’re a master excuse-maker.
• You find shortcuts in order to avoid the long haul.
If that’s you, don’t get down on yourself. There are many legitimate causes of laziness. Here are just a few…
1. Sleep Deprivation: When you’re short on sleep it’s easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.
2. Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.
3. Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead – like heading to the gym rather than the couch.
4. Inactivity: If your job keeps you in a chair for hours at a time, and you don’t exercise when off the clock, then your body is just accustomed to inactivity. It’s time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you’ve broken yourself in with consistent walks, contact me to get started on a fitness program that will quickly get your body back into great shape.
Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.
Is today the day that you will kick laziness to the curb?
Is today the day that you will take action toward achieving your goals?
Is today the day that you will listen to that little voice of reason?
Call or email today to schedule your first workout. You’ll find my contact info in this newsletter.
Invitation & Registration Form
Guiltless Zucchini Pasta with Turkey
Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles.
Yield: 4 servings
Here’s what you need:
• 4 zucchini, ends trimmed and run through a spiral slicer
• 1 teaspoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1 (20oz) package lean ground turkey
• 2 cups spaghetti sauce
• Salt and pepper to taste
1. Place the spiral-sliced zucchini in a large bowl and set aside.
2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4. Mix the sauce with the zucchini noodles in the large bowl and serve.
Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.
Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.
Forward This Newsletter – Refer a Friend
Refer a Friend – Click Here
Pamela Rumi, Ph.D.
Chief Exerciser Officer
The Body Makeover Coach
Laguna Niguel, CA 92677
949-554-5003
My Site
Email Me: thebodymakeovercoach@cox.net
Success Story
Twelve weeks ago I joined the Lake Forest Biggest Loser Challenge with Pam Rumi. My girlfriend mentioned she was doing it and I thought, I’ll try it but let me tell you, I was not ready. I was not ready until I went to that first meeting. Knowing that I had to weigh in every week really made me feel accountable and I needed that. Another driving force was that my family has a big trip planned where we will be living at the beach or pool. I had to do something and being the mother of 3 girls, my two youngest are twins and will be two years old in May, I needed extra guidance, that extra push, the encouragement, motivation and the know how to lose the weight. In enters Pam….
The information Pam gives every week in class really made a difference in my weight loss. Each week was a topic like protein, sugar, fiber and I really thought I understood all those things but she really made me think about each one of those in my diet and how they affect my body. The first couple of weeks were challenging in trying to find the right foods for myself without going over my numbers, but eventually you figure it out and it’s fun and doable. I am understanding food in a whole new way that I never learned before through Weight Watchers. I have been a firm believer in brown rice and some organic stuff, even low sugar but she helps you to understand the “why’s”. The classes each week are great because I was able to listen to others talk about their struggles too and discover I wasn’t alone or hear of a new great way to increase protein or fiber.
For me, the most exciting thing that I learned from Pam, and I think this made all the difference in shaping my arms and legs, was jump roping! I have not even lifted weights and my arms are toned, shapely and smaller!!! Jumping rope is my new favorite thing…who knew! Now my husband and I do it together and he too has lost weight because of the changes we have made. Even my kids are begging me for protein shakes, something new I have added to my way of eating. That is what I like too, the education and healthy lifestyle I am giving to my family.
Another part of this experience I appreciated is how Pam taps into more than losing weight. She reminded me to take care of ME, to quit making excuses, to commit to yourself everyday why you are doing what you are doing and for each one of us it can be different. She herself has been down the road of yo-yo dieting, and being over weight, she gets it. Pam wants you to succeed and she will call you on something she see’s if it is hurting your weight loss goals. Someone once said, “I would rather suffer the disappointment of discipline than the disappointment of regret”, and I couldn’t agree more.
So, twelve weeks later, I lost 20 pounds and went down 2 sizes. My pants are literally sliding off my hips if my kids are pulling at them which they always are! The greatest thing for me is the feeling of being me…taking care of myself and doing something just for me. I feel great, sleep better, have more energy, and want to continue on this journey. My weight loss journey I plan to continue and my next goal is running a 10K with my sister, and father-in-law who is a marathon runner.
Thank you Pam for your knowledge, your time, your honesty!
Stephanie Hanhauser, Lake Forest
Lake Forest Biggest Loser Challenge Win $$$
Stephanie’s before – Stephanie’s 21.5 lbs loss in 12-weeks
12 Week Nutrition Class – CASH PRIZES to Top Winners
ONLY $35 to Participate for all 12-weeks
8 – WEEK 45 MINUTE – FITNESS CLASS
WILL INCLUDE JUMP ROPE & HULA HOOP CLASS
(8 CLASSES FOR $50)
www.TheBodyMakeoverCoach.com
CALL TODAY to REGISTER
NEW CLASS: SATURDAY, APRIL 10, 2010, 9:00 AM
ADVANTAGE PHYSICAL THERAPY & WELLNESS CENTER
24551 Raymond Way, #265
Lake Forest, CA 92630
www.AdvantagePTonline.com
(949) 305-8200 or (949) 554-5003
