Wilchester Bootcamp

Hi Ladies!

So happy to be writing this on a sunny Sunday morning without a trace of humidty! Can't wait to get out in the sunshine today. I am definitely a morning person so I try to take advantage of my energy in the morning hours, because when the sun goes down, I am ready to hang it up! Someone said to me the other day that energy is a gift. And the more I think of it, the more relevant that statement becomes! As we age, and as we accure more and more responsibilities, energy is indeed a gift. Below are some ways to manage the energy you've been given by eating well:

1. Include small amounts of healthy fats in each meal so that you will stay fuller for longer. Any nut butters such as peanut, or almond butter, as well as olive oil, flaxseed oil are good choices.

2. Hydrate throughout the day -- always keep a water bottle by your side to avoid being thirsty. Remember that if you are thirsty then you are already dehydrated. Dehydration can often be mistaken for hunger and we reach for food when water is all we really need.

3. Include dark, colorful vegetables with as many meals as possible. Vegetables are packed with water, and important nutrients that keep you running on full steam. Avoid processed vegetables as much as possible so that you can maximize the energy from your vegetables.

4. Keep dried fruit and lowfat trail mixes handy as a good souce of potassium and carbohydrates.

5. Freeze bananas to keep on hand for a quick smoothie when you feel your energy start to flag -- all you need is milk, yogurt and the banana, and if you have it on hand, include some whey protein power for extra protein.

6. And finally, eat five to six small meals a day to keep your blood sugar at a steady state, which keeps your energy from flagging. Here is a sample of a six meals to eat in a day to keep you going. I think the key is to remember that you want to emphasize mini meals -- and keep portions small:

Meal #1 1 oz. of whole grain cereal with 1/2 cup of low fat milk and 1/2 cup of raspberries

Meal #2 1/2 of a canteloupe and two pieces of string cheese

Meal #3 1 oz. of lowfat cheese, 1 oz of turkey and 1 slice of tomato on 1 slice of whole wheat bread.

Meal #4 1 slice of whole wheat toast with a tablespoon of peanut butter and 1/2 of a banana

Meal #5 4 oz. of chicken breast, 1/2 cup of brown rice, and 1 c. of vegetables

Meal #6 1/2 c. of cottage cheese and 1/2 c.of berries

Other ideas for high energy snacks? Pita bread with hummus, lowfat chocolate milk, pineapple with cottage cheese, cereal with milk (my favorite!), fruit plate with cheese.

Reminders!

Don't forget to bring your money to purchase your PUNCH CARD. You will need this on Monday, November 2nd. Cost is $40 for twelve sessions of bootcamp or $105 for thirty six sessions.

Body fat testing is available using a caliper. Contact me to set up a time to have yours tested! Cost is $20 and includes a follow up test in six weeks.

Stay energized!

Rhonda Wilson

www.wilchesterbootcamp.webs.com