Summer time treats are either high in sugar or high in empty calories.  My favorite treat is frozen bananas which mimic great ice cream and are full of fat free goodness plus potassium.  And did you know that our bodies retain extra fluid in the hot summer months and potassium helps to flush out excess fluids and toxins.  Little powerhouse bites!

INGREDIENTS:  
3 - 4  Small Bananas cut into 1" bites
6 oz Dark Chocolate chopped
1/2 tsp Coconut Oil
5-6g of Unflavored Collagen Peptides Protein (usually 1/2 scoop) 
Sea Salt Flakes
Toothpicks or small skewer sticks

OPTIONAL TOPPINGS:
1/2 C Chopped Nuts
1/2 C Chopped Unsweetened Coconut
1/2 C Chopped Dried Fruit

DIRECTIONS:
1. Place cut bananas onto a parchment lined cookie sheet FREEZE for 1 hour.  

2. Using a small saucepan, bring water to a soft boil and place a metal bowl over to create a double boiler.  Melt the chocolate and coconut oil over the double boiler till just melted, then stir in Collagen.  Do not over cook otherwise your chocolate will seize up. Remove from heat.

3.- Remove frozen banana bites, insert a toothpick or skewer stick and dip in the melted chocolate/coconut oil.  Place back on the parchment paper.  Sprinkle the top of the banana with a few grains of sea salt.  Then roll in your favorite topping.  Be creative.  Chopped nuts or unsweetened coconut are perfect but did you know that chopped dried fruit like acai berries, strawberries or goji berries will add nutrient dense flavor?

4. Place back in freezer covered till ready to eat!

 DARK CHOCOLATE BENEFITS
 - Rich in antioxidants
 - High in fiber
 - Contains great minerals like iron and magnesium
 - Cocoa helps to reduce cortisol which is a stress hormone.  What does that mean for your skin?  Less stress                          hormones mean less collagen breakdown in the skin with helps the skin retain structure...true skinfood.

SEA SALT BENEFITS
- Unprocessed sea salt does contain sodium but also retains all essential natural elements such as magnesium, calcium, potassium, iron, zinc and iodine which are essential for health. CAUTION:  Please omit all salt if under advisement from your doctor or you have high blood pressure.
- Helps to maintain the body's electrolytes that is important when losing those electrolytes while sweating.

COLLAGEN BENEFITS
- Great for strengthening hair and retaining collagen in the skin.
- Beneficial in healing leaky gut
- Perfect protein option for those allergic to nuts, peas, eggs and dairy
- Improves liver function
- Increased energy 
​- Boots metabolism

Good time to get some equipment for Spring & Summer league sessions.  Good sale going on at HockeyMonkey! Click picture for direct link to Clearance area.

I want to simplify this as much as possible and clarify that I'm not discussing what workouts to do but instead how your body fuels itself.

You've heard for years that the best way to lose fat weight is to workout as soon as you wake up.  But why?  Well one of the reasons is that your stomach is empty...so when your body needs fuel during that workout it will look first for any carbohydrates in the stomach to burn.  If it can not find carbs, then it will go to the next "source" of fuel which is fat stored in your cells. 

Now let's look at the other scenario.  You workout right after breakfast.  Now image that you just ate a big bowl of oatmeal with fruit.  You stomach is full of carbohydrates.  Now during that workout, your body is needing some fuel and it finds those carbs first so uses them first.  How many carbs are in your stomach?  Let's take a single serving of Oatmeal with fruit with an average of 57g of carbs.  So you have 57g of carbs (of fuel potential) in your stomach that is waiting for you to burn. 

So let's just use some numbers based on a 150lb woman.  A one hour water aerobics workout would burn about 5-700 calories and it's research shows that your body can burn about 62g of carbs if they are available.  So you eat that bowl of oatmeal and then head to your Aqua Class.  You will work off that bowl of oatmeal during an hour of class plus a little more. Another example is if you Walk at a pace of 3mph you will burn about 30g of carbs so only about half of that bowl of oatmeal will be burned and the other half will be stored. 

So what if you workout before breakfast (or between meals)? You stomach will be empty and will look for fuel for that workout.  Not finding any carbohydrates first, your body will look for "stored fuel" which is stored fat.  So instead of waiting to burn fat, your body will start using stored fat first. 

This of course is simplifying the whole process and of course we haven't taken into account the amount of stored fat, or your age, or the activity being done but this gives you a simple look at how the food in your stomach, or lack thereof, effects your fat burning.  Now of course if you have very low body fat and run for hours at a time, your body will need carbohydrate fuel because your body doesn't have enough stored fat to provide fuel.  But that's another blog post for later. 

So what if you need to eat something before working out otherwise you feel awful?  Then eat a little protein and very minimal carbs.  A few almonds or a few bites of grilled chicken are good.  Coconut water or milk with a little non sweetened and plain whey protein is good...or just some unsweetened coconut water which gives you some natural electrolytes, and natural carbs but not enough to fill up your stomach. 

Remember this:  Your body will use carbs, then stored fat and then protein to fuel itself.  

DRINK WATER TO LOSE THAT FAT 4/13/13
-Teri Patterson, Fitness Professional

I did a great experiment this week. My scale was showing a 2.6lb weight gain for no reason. I monitor my fat & water percentages every day to see where I'm at. If your scale does not measure these things, then stop. Go get a scale that does this and keep reading.

Before going forward let's talk fat. How do you "lose" the fat? Where do you think it goes? Urine. When your doctor or fitness professional tells you to drink water to lose weight...they are explaining that when the fat is ready to be released from your cells, it has to have that water to remove it. Otherwise it "sits" in those cells and won't leave. The more water you drink, the easier it is for your body to remove that fat.

To function with daily activities you need to see your body's water percentage over 50%. Now remember this is just to keep your body functioning. If I'm drinking more green tea and more water I can keep that number at about 57-58%.

For about a week prior, I saw my weight up and water % down...with my food & activities the same. You know that feeling...get on the scale and the weight goes up for no reason when you're doing thing "right", right?

I quickly realized that my water/green tea was lagging. So on Thursday morning I grabbed my favorite refillable 24oz bottle. I still drink my organic coffee but I refilled that bottle 3 times before heading to the pool to teach class. (water total - 96oz before supper time)

VERY IMPORTANT: Unless you are on a restricted sodium diet by your doctor, it is absolutely necessary to monitor your electrolytes & salt levels. How do you know "you're low?" As we drink more water, you are also peeing out minerals..including salt. If you feel groggy, light headed and/or dizzy..you are probably not getting enough minerals. So on my drive to the pool & mixed up 2 scoops of Beachbody's Energy & Endurance electrolytes powder with some pure Himalayan Salts in about 8oz of water. This replenishes your electrolytes that you lose when peeing out that extra water. Monitor, monitor, monitor how you feel.

Taught class and feel AWESOME! I had 10 fun ladies in class and we kicked it. (water total - 104oz)

Now on to Friday morning...I got on the scale before eating anything and my fat % went down .10the of a percent, my water percentage went UP 2% and my weight? down 1.6 pounds! So what did that tell me?

I "flushed" out more then 1.5lbs of fat, retained more water so my organs & brain can function better and feel more energetic.

So make sure you aren't just watching weight numbers without monitoring your fat & water percentages.

Questions? Want to finally look & feel good? Contact me at teri@body-systems.net

We use Weebly service for our Fit Club Site & Blog.  Very easy...free unless you want pro services like document storage, and video upload capabilities.

Use this link: http://www.weebly.com/link/085iuM and we both will get a FREE MONTH of pro service.

-Teri

My day 3 went pretty well.  I did wake up at 4:10am which is NOT like me at all.  I couldn't get back to sleep till 5:30am and then proceeded to zonk out till 8:30am.  So not a real good start to the day. 

I didn't feel hungry at all during the day.  I ate some Smoked Gouda, & Deli Turkey for a late breakfast but then nothing till about 3:30pm when I realized how late in the day it was and I hadn't eaten lunch yet.  So for that late lunch I had 3 egg whites and 3 slices of super bacon.  Why super? Cuz it's BACON! 

I became quite tired in the afternoon.  Not enough to take a nap...but feeling a little whipped out.  I took a rest day from working out just because I was already feeling tired.  I probably would have felt better if I at least walked on the treadmill...but didn't.  Oh well. 

We made some grilled hamburger patties, topped them with grilled onions, cream cheese & grilled jalapenos.  Side of avocado & lettuce....was a VERY good combination.  The grilled onions really was good with the cream cheese/jalapeno mix. 

Was headed to bed early...but a lightning/thunder storm came up right as I was headed to bed.  So stayed up a little longer then I wanted to...

On to Day 4.

As many of you know, I live a fairly low carb lifestyle and this is because my body just doesn't process carbohydrates like "normal" people. 

I have been living on about 60g of carbs per day (not including veges) for almost 3 years and have felt good.  Lately though, I have been gaining a few pounds, feeling "slow", bloated and my allergies have been worse which are all signs to me that my body is in need of a detox of carbs.  So last week I decided to do my CARB FREE DETOX for 2 weeks and my husband decided to join me.

Because I've already did this detox for 8 weeks 3 years ago to clear out my system of glucose, I'm just doing 2 weeks now.

If you have ever went carb free, you will understand that the first 4 days are the hardest, since the body is trying to clear out the remaining glucose from your system and it WANTS you to eat carbs.  Sugar is a drug in the eyes of your body.  Detoxing really does mean "detoxing". 

Last time DAY 4 was the WORST for me.  I was so agitated and my body was fighting.  I woke on Day 5 not knowing what to expect (except I was ready to just cave it in!) but actually awoke feeling a calm in my body and no more physical cravings.

DAY 1: Had a large breakfast of Eggs, & Bacon....I still have my coffee (black) but we're all not perfect!  Hubby & I went to Spearfish Canyon to do some hiking & exploring and were out for about 4 hours.  NO Fatigue (which is the first question I get from Carb-Lovers)...we ended up at the Spearfish Chophouse for steaks, grilled veges & salad.  Felt great!  I am already starting to feel not so groggy.

DAY 2:  I found a protein shake that tastes great & has 5g of carbs per 2scoops so I had that with some egg whites & bacon.  This breakfast is my fallback as I'm not much of a morning person...and don't want to think to hard on that first meal.  Really had some good energy all day.  I taught a 1-hour Aqua Power class and during the class a couple of people asked me how much coffee I had that day because I had so much energy.  I normally have about 3 cups of coffee...same on that day...so the energy was more about the carb free detox then anything.  I was planning on putting some fish on the grill but the wind/storms had other plans.  I put together some chicken, pecans, celery & onion mixed with a little low fat mayo on a bed of lettuce.  Not the most creative or complex meal but it worked.  Then had a snack of gouda cheese later in the evening as I watched Hell's Kitchen & Masterchef.  Why do I love cooking shows even more when I'm detoxing? 

Add these tasty foods to your diet and take advantage of their natural properties to eliminate belly fat & charge up your metabolism.

BANANAS: Slice one over whole grain cereal or into Greek yogurt to beat puffiness.  One banana delivers 422 mg of potassium, which helps limit the amount of stomach swelling sodium in your body.

GREEN TEA: Sipping three cups of this brew a day may rev metabolism enough to burn 30 extra calories, thanks to the antioxidant compound ECGC. That's enough to drop about 3 pounds a year without added dieting.

ORANGES: Foods rich in Vitamin C curb fat absorption, and studies show that low levels of the nutrient are linked to bigger waistlines.  You need only 75mg a day (the amount in one orange) to trim your tummy.  It doesn't get more a-peeling than that!

SPINACH: Diets low in calcium and Vitamin C can increase your odds of gaining belly fat.  This leafy green boassts both nutrients, making it doubly slimming.  Add fresh into your regular salads, slowly adding more each time.  Or add an omelet to get your veges in at breakfast.

GREEK YOGURT: Add some culture to your slim down shopping list.  Greek Yogurt encourages the growth of good bacteria in your gut, crowding out the bloat-causing kind.  Opt for a greek, unflavored type to avoid added sugars, & flavorings.  Instead add your own honey, or fruit to make a perfect pre or post workout meal too!

5 Signs Your Body is Toxic
By Kim Kash via Beachbody

Do you sleep 8 hours but wake up groggy? Are you perpetually grumpy? Do you crave sugar? Are you gaining weight even though you’re exercising regularly? Is your cholesterol through the roof even though you think you’re eating right?

If this sounds a typical day for you, your body may be overloaded with toxins. Toxins that are causing you to gain weight, feel fatigued, and crave all the wrong foods. How did this happen?

1. You have a hard time losing weight.
Possible Cause: In modern society, toxic chemicals are everywhere. They’re in the processed food you eat, the plastics you handle, the cigarette smoke you breathe in, and more. Some of these pollutants may trigger disruptions in the body’s endocrine system and this can cause you to gain weight.

Solutions: The harsh truth is that ridding your world of all toxic chemicals and pollutants is nearly impossible. But, you do have some control. Choose to eat more whole foods. Package and reheat your foods in glass instead of plastic. Stop smoking. These solutions do require some effort, but once you start to see the numbers on the scale go down, you’ll feel rewarded for it.

2. You’re always tired.
Possible Causes: Toxic chemicals in the environment and in the foods you eat could be the culprits here too. If you’ve been feeling severe fatigue for more than six months, you could have Chronic Fatigue Syndrome. Other symptoms may include forgetfulness, joint pain, irritability, depression, and achy muscles. Another possible cause for your exhaustion could be mercury poisoning if you eat a lot of fish or shellfish or have mercury fillings in your teeth.

Solutions: Once again, you’re not going to be able to avoid all toxic chemicals, but you can stop smoking, choose glass and other products over plastic, and eat less processed food. If, your doctor determines that you have mercury poisoning, steer clear of fish and shellfish for some time and have any mercury filings replaced with a non-toxic alternative.

3. Your cholesterol is too high.
Possible Causes: If you are overweight or obese, your weight is one cause for your high cholesterol. Obesity can decrease your HDL (good cholesterol) numbers and increase your triglyceride numbers. Triglycerides are particularly dangerous as they can increase your risk of having a heart attack or stroke. If you are in good shape, your high cholesterol may be due to certain medications such as beta-blockers, estrogen, and corticosteroids.

Solutions: To put it simply: lose weight. If that’s not an issue but you can’t ditch the medications that are causing your elevated cholesterol levels, eat foods–such as oatmeal, fish high in omega-3 fatty acids such as salmon and halibut, nuts, and olive oil–that can help you in your battle against those numbers.

4. You crave coffee, sugar, or junk food.
Possible Causes: The foods themselves. When you eat caffeine, sugar, and other unhealthy foods, they often cause your serotonin and/or your sugar levels to spike…and then sink to lower than they were before you ingested that food. Talk about creating an unhealthy cycle!

Solution: Kick your junk food habits. Expect a withdrawal period during which you’ll be cranky, have headaches, and feel fatigued, but this will likely subside within a day or a few days.

5. You’re grumpy.
Possible Causes: Likely, your irritability is caused by a combination of the environmental and food toxins that might be causing your other issues as studies have revealed that chronic exposure to low levels of environmental toxins can lead to depression, anxiety, and mood swings.

Solution: The best way to feel better is to eat better, lose weight, exercise (it boosts the serotonin levels in your brain that help keep you happy), and make smarter decisions when it comes to what chemicals your exposure yourself to.

Admittedly, making major changes to your lifestyle is difficult. But, we also want you to feel healthier and happier. That’s why we recently launched the Beachbody Ultimate Reset. It’s a 21-day program that will help you curb your cravings, lower your cholesterol, feel more well rested, and more. Isn’t it time to stop feeling toxic and start feeling better?