Healthy weight loss in front of your tv

office : March 14, 2015 3:54 pm : Behavior Change, Fitness, Healthy Lifestyles, Obesity, Wellness

Studies have shown that the average American watches about 5 hours of TV a day, which means less time devoted to physical activity. Concerning weight loss for adults, every creative solution to get moving is worth considering. One way to help jump-start weight loss would be to exercise while watching TV instead of sitting on the couch like a bump on a log. Here are few ways to start increasing your exercise without having to leave the TV set.

An older television

Keep Equipment on Hand

Keep small weights, resistance band, yoga mats and fitness DVDs, etc in your TV stand or nearby container so you can easily get to them when you start watching TV. If you have any exercise machines, put them in front of the television.

Take Advantage of Commercials

Get up and move during commercials. It will make your exercise minutes add up quickly. And if you want to keep your eyes on the screen, go ahead. Keep moving and all the advertisements for medical weight loss alternatives won’t seem so important.

Create Competitions

See how many sit-ups, push-ups, crunches and/or jumping jacks you can do during commercials breaks. Try to beat your last number the next time.

Wear a Pedometer

Walk or jog in place while watching a show (or during commercials). Track how many steps you take and try to increase them each time.

Sit on a Stability Ball

Stability balls can help improve your balance and posture while also working your abdominal muscles. This is a great alternative to sitting on the couch.

Find a Good Music Channel

Find your favorite and dance like crazy!


People who move around even while sitting can burn hundreds of extra calories a day. Tap your feet, shake your legs, stretch your arms, or rotate your neck regularly for an extra calorie burn.


Do housework during commercials. Dust the room you’re in with the TV or run upstairs to see how much you can get done before the commercials are over.

With obesity rates on the rise, it is more important than ever to incorporate exercise into your lifestyle and pursue healthy weight loss. Make it fun and mix it up as you begin on your path to a healthy lifestyle. Encourage your children to exercise while watching TV as well to get the whole family involved in weight loss efforts.

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Healthy Eating Begins with a Good Nutritional Plan

office : March 13, 2015 3:26 pm : Fitness, Healthy Eating, Healthy Lifestyles, Weight Loss Camps & Resorts

We often hear from our Shane Diet & Fitness Resorts adult guests that they eat really healthy: good fats, lean protein, complex carbs, lots of delicious fruits and vegetables. So it is a shock to them that they are overweight or can not lose weight.

The ugly truth is, too much and too little of anything can cause obesity.  Tweet this. For this reason, it is essential to have good nutritional plans that incorporates all aspects of healthy eating and a healthy lifestyle. Adult weight loss camps like Shane Diet & Fitness Resorts attempt to come as close to achieving an ideal diet as possible. When combined with fitness routines, healthy weight loss is successfully achieved.


    An ideal consists of the following proportions:

  • 30-35% Fat
  • 30% Saturated fat
  • Unsaturated fat
  • Omega-3 and Omega-6 fatty acids (Approximately 2-4 fish a week)
  • 10-35% Protein
  • 45-65% Carbohydrates
  • Simple Carbohydrates:
  • Natural sugars
  • Complex Carbohydrates
  • Fibers (At least 20 grams a day)
  • Starch


    To break this down:

  • 1) Fats can be incredibly good for you, but you must avoid trans fat and eat saturated fat in moderation Tweet this. Limit total fat intake to 20 to 35% of your daily calories.
    • a. Trans fats include processed foods with oil, like fried potatoes (aka French fries) and fried chicken. Trans fats should be avoided.
    • b. Saturated fats, such as meat, seafood (eg shrimp and crab) and dairy, should comprise less than 10% of your total daily intake.
    • c. Mono-unsaturated fats, such as that in nut oils, nuts, avocados and guacamole, chickpeas and hummus, and olives and vegetable and olive oils, should be substituted for the remainder of your fats.
    • d. Omega-3 and Omega-6 fatty acids are found in such foods as fish and anchovies, and other such fish. They are especially good for you, and you should also have a minimum of two fish and a maximum of 4 fish a week.
  • 2) Protein is also essential to your diet. It can be found in eggs, fish, chicken and various lean meats and vegetable meats. Protein should comprise anywhere from 10 to 35% of your diet Tweet this.
  • 3) Carbohydrates get a bad rap. They, too, are essential to your diet. In fact, carbohydrates should make up between than 45-65% of your total daily intake Tweet this. Carbohydrates can be divided into Simple Carbs and Complex Carbs.
    • a. Simple carbs are sugars, both natural and added. Natural sugars include fruit sugars (fructose) and milk sugars (lactose). Added sugars include the sugar from candy and soda. While it is best to not have added sugars in your diet at all, if you must, you should not have more than 50 grams.
    • b. Complex carbs include fiber and starch. Fiber is the fibrous vegetable meat material in beans, fruits, and vegetables, as well as oats. Starch can also be found in beans, fruits, vegetables and oats, as well as bread. You should have at least 20 grams of fiber a day.


It is clearly a mixing and matching game. You must involve all food categories at their respective percentages, while many foods overlap. However, it is vital that you mix and match until you get the right combination. If you do not, you will only self-sabotage your own body and your attempt at having a healthy lifestyle.


The best way to keep track of how what calories, grams, and percent of each you are eating is to download a Calorie Counting app on your phone, or alternately keep a mini notebook for this specific purpose. Then, track the numbers by using the Nutrition Facts on the sides of packages.

If you are eating something that does not list the nutrition facts and do not have the Calorie Counting app, go online and check out the percentages, grams, and calories. After you’ve done this for a few days, you’ll start to see a lot of repetition. In fact, after a few days, or even a week, you’ll have a steady diet in place, and a good idea of what you can eat on your diet.

Sustainable weight loss is attainable with the healthy eating and solid fitness routines. So go ahead and feast yourself! But feast wisely.

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The Best Health Spas Integrate Exercise with Holistic Treatment

office : March 12, 2015 3:15 pm : Healthy Lifestyles, Wellness, Yoga

“You’ll hate me in the beginning but you’ll love me in the end” -Running

Nike’s marketing department got it right. We all hate running at first. Delayed gratification can really feel like our snarkiest best friend, until numbers start shrinking on our waist or on the weight scale. And while delayed gratification has many benefits, sometimes you need a little instant gratification. And that’s when you hit the spa. Here’s the best part: A new study suggests that when Adult Weight Loss Retreats and other centers combine exercise with holistic treatments, there are maximum medical benefits. Say hello to the new approach to living healthy!

Young woman stretching.


Exercise isn’t just for weight loss, and holistic treatment isn’t just for illnesses. Often, exercise and holistic treatment overlap. The best adult weight loss retreat will offer combinations of exercise, traditional medicine and healthy food. This is sometimes referred to as Integrative Medicine.

    Traditional medicine, called CAM (Complementary and Alternative Medicine) in the medical community, falls into four categories:

  • 1) Manipulation: These include anything that takes a manual, hands-on-body approach, including massages, reflexology and hot stone treatments
  • 2) Mind-Body: Any medicine that links the body to the mind and visa versa falls in this group. Aromatherapy, meditation and dancing are some examples
  • 3) Energy: This includes anything that taps into energy fields, such as Reiki and Electromagnetic Energy
  • 4) Biological: This involves intra-body approaches, for example ingesting vitamins or herbs


Recently, China conducted a study in which they combined the traditional motions of Chinese and Japanese massages–rolling, rubbing, tapotement, pushing, and oblique-pulling–with core stability exercises performed every day for eight weeks. Core stability exercises used were plank, side-plank, bridge, straight leg raised, and modified push-ups. The second group of people received massages but did not combine exercise.

Both groups received massages for eight weeks, and then returned a year later. Even with a whole year of not receiving treatment, the group of people who did not combine core exercises with their massages were four times as likely to have back pain again. Only five out of 46 people who received both massages and core exercises every day for eight weeks had back pain again a year later.

When you combine shiatsu with core exercises, you have your back (and your back will thank you).

This regimen of combining exercise with traditional medicine for living healthy lives doesn’t stop at Chinese and Japanese massages. While few people have actually studied the difference between groups that only use alternative medicine and groups that use both alternative medicine and exercise, there have been countless studies that saw have proven they are extremely effective when combined.


    It is well-documented that exercise reduces anxiety and depression, due to increased endorphins. Several groups have studied the effects of both massages and aromatherapy, another alternative medicine offered at many Adult Weight Loss Retreats. The following has been found:

  • A) Special Needs Children: Aromatherapy and massage encourages tactile development, improves sleep patterns, increases endorphins, and provides pain relief. It has also been suggested as effective for neurological muscular disorders and for anxiety.
  • B) General Anxiety: When comparing anxiety “scores” before receiving aromatherapy and before receiving massages, to scores measured after either treatment, in both cases levels of stress significantly dropped
  • C) Weight Loss: In two different studies, aromatherapy, in particular the smell of citruses such as grapefruit and lemon, decreased abdominal fat. In these studies, massages were not included in the tests.

While aromatherapy is beneficial for anxiety in both children and adults, and has shown to release endorphins in children, it has no proven effects on depression in adults, unlike with exercise. Aromatherapy reduces anxiety, and exercise reduces fat, while aromatherapy aids fat reduction and exercise helps lower anxiety and depression. Can you smell the roses? When you combine aromatherapy and exercise, you give yourself the best of both treatments.


A different study recently conducted on Reiki has proven what many did not think was provable: Reiki. Reiki works with human energy, significantly lowers recorded EEG brain indicators for frustration, anger, worry, anxiety, sadness and fear, and significantly increase indicators of calm, relaxation and happiness. Reiki, for perhaps the first time, has been proven to have a very real impact on human emotions and brain activity. This could be due to both energy and psychological will, a combination that may help with weight loss too. While there is no scientific proof of Reiki’s direct effect on weight loss, this may simply be because Reiki is an emerging science.


Exercise and alternative medicine work hand-in-hand. Both are non-chemical, natural methods of treating the body’s illnesses and losing weight, and they achieve a maximum impact when combined. The best health spas for weight loss integrate alternative medicine with exercise, because the connection between the two is clear and valid.

So clear your head, cleanse your body, and let’s go to the spa!

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5 Reasons You’re Not Losing Weight (That Have Nothing to Do with Diet or Exercise).

office : March 3, 2015 3:07 pm : Fitness, Healthy Eating, Weight Loss Camps & Resorts, Wellness

We’ve already seen extreme weight loss all over the media. From fat farms to The Biggest Loser to Boot Camp Fitness Retreats, we’ve seen all the success stories—and we’ve also seen most of these people gain all the weight back (and often gain back even more.)  If diet and exercise were the only two factors involved in weight loss, these “fitness camps”  for adults would be complete. But they’re not.

fatgirlAt Shane Diet & Fitness Resorts, we know that permanent weight loss goes beyond mere discipline and a health routine.  There may be many underlying factors that are preventing you from achieving your best body yet, and we’re here to help you get to the bottom of it.

Here are five potential obstacles that shed light on another side of the weight loss story:

1.  You’re dehydrated.

 Experts estimate that 75% of Americans are chronically dehydrated, and may not even know it, according to CBS. Not only will chronic dehydration affect energy levels, but it is also associated with mood disorders, chronic fatigue, and disease.

If you want to become a better fat-burner, drink water! From a weight loss standpoint, water allows the stomach to be hydrated, so it can better produce hydrochloric acid (HCL), which is needed to digest a big meal. If the stomach is dry or dehydrated, it won’t produce enough HCL for digestion because that important acid would end up burning the stomach lining. This means the food can’t be digested properly, which causes bloat and weight gain.

The Institute of Medicine recommends 10 cups of water per day, but you’ll have to drink even more if you also consume dehydrating beverages, like coffee or soda. But if you are chronically dehydrated, it’s better to let these beverages go. (We know you can do it!)

2.  You’re trying too hard.

 Relax! Holding yourself in a state of stress is exhausting.  If you become too rigid or extreme in your weight loss goals or regimen, this often induces a state of stress that can actually reverse your progress. The more energy you spend in stress, the less energy, will power, and discipline you’ll have by the time evening rolls around, which is when most of us need self-control most (late night binges, anyone?)

As for your fitness, if you’ve tried run-of-the-mill “boot camp fitness classes” or “weight loss camps” these programs can be so stressful that the body learns to hate exercise, which makes it impossible to keep up in the long run. That’s why we at Shane Diet and Fitness Resorts create a fun and varied workout schedule in a friendly, supportive, and super-safe environment.

3. You’re sleep deprived.

Yawn! The U.S. Centers for Disease Control and Prevention reported that nearly one-third of American adults are not getting the recommended 7-9 hours of sleep, and 40.6 million American adults are sleeping six or fewer hours per night.

Prioritizing sleep can be one of the best things you do for weight loss. Getting more Zzz’s will help you to regulate your hormones, repair and rejuvenate the body at a cellular level, and give the internal organs a chance to rest, recover, and cleanse themselves from a long day at work.

To create a sleep schedule, start by waking up and going to sleep at regular times every day. To improve your overall sleep quality, join us at Shane Diet and Fitness Resorts to learn and practice the most effective ways to guide you to a deep and peaceful sleep, and even how to reset your body while you are still awake. (Yes, it’s possible!)

4.  You’re stressed.

When your body is in a chronic state of stress (even if it’s mild stress from e-mails, interactions with others, watching a horror movie), the body enters “fight or flight” mode, which essentially stops you from digesting food, detoxification of the body, or proper elimination. Instead, the body goes into a protective mode, which increases the likelihood of fat storage. If you are stressed while eating a large meal (even if it’s healthy) the body will not have the energy supply to properly digest it all, and it could end up being stored as fat or showing up as bloat.

Throughout your day, practice deep breathing, smiling, and tremendous patience with the challenges around you. See them as opportunities to make yourself better, not another wrecking ball to knock you down.

5.  Your breath is shallow.

Breathing is our body’s primary function in keeping us alive, yet no one ever taught us how to breathe properly! The breath is our most accessible, readily available, and least expensive tool for proper health—and fat burning.  An adequate supply of oxygen is crucial for the body’s optimal functioning, but most of us breathe so shallowly that we only use the upper portion of the lungs (chest breathing).

To involve the lower lobes of the lunges and nourish the body with a fresh oxygen supply, put your hand on your belly and practice taking a long deep inhale so the belly expands like a balloon. Then slowly exhale all of the air as slowly as you can, as the belly button moves in toward the spine.  The more you practice this, the more you will be able to calm your body and brain, and become a better fat burner.

Ready to Lose Weight?

So you think you’re ready drop the extra baggage once and for all? Join us this summer at Shane Diet and Fitness Resorts for a complete, balanced weight loss program. No gimmicks, no extreme fads, and we won’t make you cry on TV like The Biggest Loser. Learn to love exercise, thrive on a delicious and healthy diet, and feel good about your brand new body. We’re ready when you are!

By: Katie Papo

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Shane Diet & Fitness Resorts Debates The Connection Between Alcohol Consumption & Muscle Loss.

eteam : February 13, 2015 9:20 am : Uncategorized

Many people train hard to be physically fit, gain muscle mass, and accomplish a wide range of other goals. We are also social beings and enjoy spending time with our friends, which can involve drinking alcohol. What does one have to do with the other?Alcohol Consumption & Muscle Loss

If your training regime isn’t quite working to help you reach your weight loss and fitness goals, ask yourself whether that might be due to regular alcohol consumption.

Alcohol has a number of different effects on the human body that can negate the positive effects of regular physical activity. To put this in perspective, there are 9 Kilocalories in one gram of alcohol. When you consume alcohol, those calories are not readily stored as glycogen – the storage form of carbohydrates – and also a desirable energy source during exercise. These extra calories will not readily be used for energy and are instead converted into fatty acids and stored as fat.

Alcohol is also missing many essential nutrients including protein, minerals, and vitamins. Regular alcohol consumption can inhibit the absorption of other vital nutrients such as Zinc, and Thiamin. Chronic alcohol consumption (more than two drinks per day) puts you at risk of muscle weakness, wasting, and damage including to the heart muscle due to the nutrients that alcohol inhibits. Not only can chronic alcohol consumption affect the way your body is reacting to your exercise regimen, but also short term alcohol use can impede lean muscle mass growth.

Alcohol’s Internal Effects on Exercise:

  • Slowed muscle recovery due to lack of adequate rest during sleep
  • Decrease in the body’s secretion of Human Growth Hormone (HGH) of as much as 70% which directly affects the muscle building, repair, and recovery process
  • Decrease in Adenosine Triphosphate (ATP) which will decrease the amount of energy available to your muscles; workouts will be less effective with the lack of energy
  • Increase of the stress hormone Cortisol has a direct correlation with the increased breakdown of muscle tissue

We are not suggesting that you cannot have an alcoholic beverage! At Shane Diet & Fitness Resorts, we teach our guests that a drink in moderation is fine, as is true of most foods that you enjoy. Just keep in mind that a number of your basic bodily functions will be affected with alcohol use. Remember that your body has processes that occur post workout to recover and rebuild the muscles. Fuel your body after your workout with the right nutrients that will help you reach your goals.

Kristi Docwra MS, ACSM-CPT


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Are Products Containing Greek Yogurt Really Healthy For A Weight Loss Program?

eteam : February 11, 2015 9:15 am : Fitness, Healthy Eating, Healthy Lifestyles, Weight Loss Camps & Resorts, Wellness

When embarking on a weight loss program, Greek yogurt continues to be all the rage and is a favorite food at our Shane Diet & Fitness Resorts. But are all products containing Greek yogurt really healthy?

As long as you are getting the non-fat version, Greek yogurt is a low calorie, high nutrient food packed with protein which can help keep you full and aid in weight loss. But be aware that packaged foods such as cereals and bars claiming to be “made with real Greek yogurt” actually contain only a small amount of yogurt powder which is heat treated, killing the beneficial bacteria that yogurt is known for.

Greek Yogurt Products

The same goes for yogurt-covered raisins, pretzels, granola, etc. All contain yogurt “coatings” made from some combination of sugar, oil, whey and yogurt powder. If you check out the ingredients labels on these products, it is likely that one of the first ingredients would be sugar or another disguised name for sugar like dextrose, sucrose, corn syrup or cane syrup.

Manufacturers can throw whatever pictures or health claims they want on a package to make it appear healthy, but they can’t hide the actual ingredients. Always read the ingredients label and if it takes more than 15 seconds of your time or if there are lots of words you can’t pronounce, you may want to put that product back on the shelf!

If you’re looking for a healthy yogurt, the absolute best you can get is plain non-fat or 0% Greek yogurt, then sweeten it yourself with honey or stevia, fresh fruit or nuts. If you’ve tried Greek before, be aware that different brands can have a completely different taste and consistency. If you tried one and didn’t like it, don’t give up on Greek yogurt as a whole. Try mixing in different toppings or adding it into a smoothie to get an extra burst of protein without the extra sugar or fat.

By Megan Ware, RDN, LD

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Top 10 Health Benefits of Herbs and Spices

office : August 23, 2014 7:06 pm : Uncategorized

Written by Sonya Luisi, M.S. Dietetics and Nutrition


Health and wellness professionals recommend using more spices and herbs as a way to improve our health and the overall quality of our diet. 

Herbs come from plant sources and include oregano, cilantro and parsley. Spices come from seeds, berries, bark or roots of plants and include cinnamon, chili pepper and curcumin.

Herbs and spices are commonly known for their anti-inflammatory properties, which are associated with reduced risk of chronic diseases. Studies have shown they contain high antioxidant* and polyphenol, a type of plant compound, levels that aid in the prevention of heart disease and cancer. However, so many health promoting properties exist beyond those that we commonly hear about. For example, basil has been linked to boosting the brain’s ability to produce serotonin and dopamine – the happy hormones –, which may be a treatment for depression and anxiety!

Spices may be used fresh, dried or cooked. Gently heat spices first to release their natural aroma and nutritional benefits. Herbs may be consumed fresh, dried, raw or cooked and our bodies will digest and absorb the nutrients just the same. However, when cooking with fresh herbs, separate the leaves from the stems and use only the leaves. Use a sharp knife and cut gently. Using a dull knife will bruise the herb and may misplace the flavor onto the cutting board surface. You may also try using herbs topically as a therapeutic oil treatment on skin, hair and nails. Oregano oil, for example, has anti-fungal properties and is used to treat nail fungus.

Beyond the extensive medicinal and therapeutic benefits, including spices and herbs in dishes adds flavor without fat, salt or sugar. So, choosing to season our meals daily with fresh herbs and spices may increase our overall health and protect our bodies at a cellular level.

*Antioxidants are substances, such as beta-carotene, lutein, lycopene, selenium and vitamins A, C and E, found in foods like fruits and vegetables that protect our cells against the effects of free radicals. Free radicals are molecules that are found everywhere, in the air, our bodies, and the materials around us. They are produced when our body breaks down food through metabolism or through environmental factors such as pollution, radiation, cigarette smoke and herbicides. Normally the body can handle free radicals, but as we age free radical production increases and if antioxidants are unavailable damage can occur.




Warm aromatic flavor. Include in tomato sauce, whole grain breads or sweet quick breads, marinades for meats and poultry, salad dressings and on vegetables. Cinnamon Sweet and spicy flavor. Add to oatmeal, simmer with low-fat milk/almond milk for a warming beverage, and add to curry sauces, meats and vegetables for a Middle Eastern inspired meal.
Basil Sweet and earthy taste. Goes well with tomatoes, cheese, whole grain breads, pizza, pasta, and olives. Flavor water with basil and citrus. Chili Peppers Flavor oils for salads or dressings. Add to quick breads.
Rosemary Aromatic herb with a warm essence. Pairs well with Mediterranean foods. Include in tomato sauce, whole grain breads or sweet quick breads and marinades. Flavor white beans, potatoes, mushrooms, polenta and apples. Turmeric Stir into egg, chicken and tuna salad. Include in dry rub to meats and poultry and add to vinaigrettes.
Thyme A fragrant herb with a warm essence. Flavor casseroles, soups, stews and vegetables. Enhance egg, meat, fish and been dishes Ginger Spicy in flavor. Add to smoothies, tea, marinades, and stir-fry. Flavor potatoes, soups, rice, and fruits.
Parsley Subtle in flavor. Pairs well with Mediterranean foods. Use in salads, marinades or sprinkle on top of dishes as a decoration. Cilantro  Pairs well with Latin foods. Add to beans, cheese, eggs, fish, vegetables and dips. Add as a topping for soups and salads.
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Simplifying PRE– and POST- Workout Nutrition for Weight Loss

office : August 20, 2014 7:11 pm : Fitness, Healthy Eating, Healthy Lifestyles, Obesity, Weight Loss Camps & Resorts, Wellness

Written by Sonya Luisi, M.S. Dietetics and Nutrition

Pre & Post Workout Blog

What you eat before a workout is imperative for fueling your workout and maximizing your performance.

What you eat after a workout is crucial for optimizing the recovery process and gives your body the energy it needs to recover quickly and work more efficiently.

Ensuring that you have the proper PRE- and POST- workout nutrition will certainly play a positive role in your overall results.

What should you eat BEFORE a workout?

The last meal you eat before your workout is meant to give your body all the energy it needs to ensure optimum performance. Your pre- workout meal functions to:

  • Decrease muscle glycogen depletion
  • Decrease muscle protein breakdown
  • Decrease post workout cortisol levels

According to the Sports, Cardiovascular and Wellness Nutritionist group, your pre-workout meals should be a combination of low-fiber carbohydrates without added sugars and protein.  Aim to make your meal or snack with well-tolerated foods, which means avoiding fast foods, pasta buffets, high fiber products and spicy foods. Aim to eat these about 45 minutes to one hour before your workout though food intake timing may differ for each individual depending on your body’s ability to tolerate specific foods before activity.

Stay hydrated with water and avoid carbonated beverages before physical activity. Sports Dietitians suggest aiming for 16 ounces of water two hours before your workout.

For a quick carb fuel-up to your next workout, chose an apple and with all-natural peanut butter. For a PRE- workout meal option, mix salad greens with assorted veggies and a hardboiled egg, with a drizzle of olive oil and vinegar, or your favorite low-fat dressing.

What should you eat AFTER a workout?

Immediately after a workout the body needs to repair, replenish, recover and adapt.  Your post- workout meal is a first defense for maintaining and building lean body mass, which increases our metabolism and helps us burn more calories throughout the day. In addition, a post workout meal will:

  • Decrease muscle soreness and fatigue
  • Decrease muscle protein breakdown caused by exercise
  • Decrease cortisol levels
  • Replenish depleted glycogen levels from exercise
  • Increase overall muscle protein synthesis

A post- workout meal should be a combination of protein and carbohydrates. Aim to consume these within twenty minutes post- workout when our body is primed and ready to accept protein and carbohydrates so it can immediately begin processing the nutrients to accomplish all the above functions.

Put one medium banana, one cup unsweetened vanilla almond milk and ice in a blender for a quick post-workout snack. For a post workout meal, have “breakfast for dinner”: scramble one whole egg and two egg whites with a handful of chopped spinach, bell peppers and ½ sweet potato, diced and add one ounce of low-fat cheese or avocado.

How do you incorporate PRE and POST workout meals into a weight loss plan?

Menu planning will be the most important tool to incorporate into your daily activity to ensure your pre and post workout meals are not “extra” calories but are part of your total daily energy needs. For example, if your estimated energy needs are 1500 to 1700 calories per day, then the calories from the meals and snacks before and after your workout need to be part of those 1500 to 1700 calories – not in addition to them!

Sources: Accessed July 19, 2014. Accessed July 20, 2014. Accessed July 20, 2014.

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Fun and Tasty Watermelon Recipe!

office : August 18, 2014 5:42 pm : Fitness, Healthy Eating, Healthy Lifestyles, Recipes, Weight Loss Camps & Resorts, Wellness

Written by: Kori Mann, Nutrition Intern

watermelon recipeWhen the summer heat hits and everyone is looking for a way to stay cool, not much can beat an ice cold slice of watermelon. Originating from southern Africa, watermelon proves more nutritionally dense than most would think. 92% of the fruit is water and it contains antioxidants including vitamin c and lycopene; the latter is involved in cancer prevention research, particularly in regards to prostate health. Two cups of diced watermelon is about 80 calories, 21 grams of carbohydrates, 270 milligrams of potassium, 30 per cent of the Daily Value for Vitamin A, and 25 per cent for Vitamin C.

The water and potassium content make watermelon a great post-workout snack. Though the fruit alone is delicious, try adding pieces to a salad with some balsamic vinegar, blending some into a fruit smoothie, or making a surprising salsa to go with your meal. Even adding watermelon to a stir fry is a fun way to bring in color and natural sweetness to a dish! Save money and buy your melon whole instead of pre-cut; look for a fruit that is heavier than it seems with a cream-colored patch on the side. Info gathered from Try serving this with your next meal:

Watermelon Gazpacho

Recipe adapted from “A Couple Cooks” website

Serves 4


  • About 8 cups watermelon, cubed
  • 1 medium cucumber, diced
  • 1 medium tomato, quartered
  • 2 medium shallots, peeled and quartered
  • 1⁄4 cup loosely packed basil leaves
  • 2 tablespoons red wine vinegar
  • 1/8 teaspoon salt
  • A few dashes hot sauce (optional)


Place the watermelon into a blender or food processor and blend. Pour into a bowl or container, and set aside. Place the cucumber, tomato, shallots, and basil leaves into the food processor. Blend until smooth. Pour the mixture into the container with the watermelon and mix them until fully combined. Stir in the red wine vinegar, the salt, and add the hot sauce. Chill for 2-3 hours before serving.

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Drinking Poolside: The Importance of Hydrating While in the Water

office : August 5, 2014 2:21 pm : Uncategorized

Erin Richardson, WSI, GFI

PoolWhen we talk about drinking poolside, most of us imagine small umbrellas and fruity drinks. However, we are not talking about those kinds of drinks today. We are here to discuss the importance of your water intake while swimming. The benefits of staying hydrated include maintaining the balance of our body fluids, helping kidney function, and helping with metabolism. Staying hydrated will help keep you both physically and mentally sharp, as well as help you to avoid cramping. Many of us, however, may not think about how it is important to keep up our water intake in the pool, especially when exercising.

It is difficult for most people to know if the droplets of water on their skin are from sweat or pool water. When swimming, you will lose fluid through sweat, so it is important to take in water to replace what you are losing. It can take as little as 30 minutes to become dehydrated in the pool. When you take into consideration the combination of warm water, hot air, and humidity, it’s easy to see that exercise in the water can zap your moisture quickly.

A good rule of thumb is to drink at least one cup of water every 15 minutes, or so. The key is to also come into your workout properly hydrated and make sure you keep up your water intake throughout the day.

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