01-08 Jumpstart the New Year
How to get a Jumpstart on the New Year!
by Dawn Weatherwax RD, CSSD, LD, ATC, CSCS
At our office we usually start people off with a Reset Kit. These kits help people reduce cravings, burn fat and get the body ready for healthier eating habits. The Reset Kit gives the body a break from preservatives, artificial flavors and provides 30g of fiber a day to help rid the body of toxins. It lasts only 5 days and consists of shakes, bars, fruits, vegetables and vitamins. Many of our clients decide to do the kit once or twice a year. We find that the fresh start allows our clients the enviroment and mind set to live a healthier lifestyle. However if you are looking for a quick fix this is not the solution. Having a healthy mind set towards food and living an active lifestyle is always going to be the answer to good health.
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When I first met Dawn, I was a 197 lb. 50 year old cyclist who considered himself fairly competitive for his age. I was able to compete or at least not do too badly at my events. But I was frustrated by my lack of improvement. I chalked it up to the fact that I was getting older and therefore couldn’t really get a whole lot better. I was very wrong. Dawn changed the way I looked at myself. She showed me the potential that I thought was long gone.
Within a few months I had lost 10+ lbs and 3% body fat. I felt better, I felt better about myself, but most importantly I had learned that I could change the way that I was eating and that that would be the catalyst for me reaching fitness and physical goals I had given up years ago. A year and a half later, I weigh 185 lbs. and have lost an additional 4% body fat. I recently competed in the 109 mile Tour de Tucson bike race and finished in the top 8% with a time under 5 hours and establish a platinum status, ( the elite pro riders are in that group). Earlier this summer I competed in the Ohio State masters time trials and finished 2nd in both races that I entered. I now consider myself an athlete. Something I never thought I would say.
In addition, when I went for my annual physical, I found that my blood levels had all greatly reduced. For years I hovered around a cholesterol level of around 230. My level is now around 170, with absolutely no medication. For years I made excuses that I was ok. That when I compared myself to others my age, I was doing just fine. After working with Dawn I found that I had to change my mindset and see that I could become a fit, healthy athlete. Dawn not only taught me about nutrition, she taught me to be in charge of how I saw myself. I recommend Dawn to everyone who asks me how I got into shape. She was the missing part of my fitness plan. I am stronger, more powerful, weigh less than I did 15 years ago.
Now the bad news. I had to buy all new clothes.
51 year old athlete
Love Starts in the Kitchen!™
LOVE THOSE LENTILS!
It’s a soup day. The thermometer is registering in the single digits and our little flock of hens are nestled together on their roost to keep warm. As kids, Mom used to fix us lentils often. For a meatless meal, try cooking lentils with a handful of rice and then pouring that over caramelized onions. Top with yogurt—you’ll never miss the meat!
Lentils are high in protein and a great substitute for meat. They range in color and variety from olive green to brown. Lentils lose moisture as they get older and can take longer to cook than fresher ones. They are low in fat and high in fiber. Lentils are a good source of iron, zinc, potassium and folate.
BIG BATCH LENTIL SOUP
Feel free to substitute vegetable broth. For a more hearty soup, sauté slices of turkey or soy sausage, low fat and add that to the soup. As always, go to taste on seasonings and broth, adding more if necessary. Leftovers freeze nicely.
- Olive oil
- 2 cups onions, chopped
- 2 teaspoons garlic
- 6-8 cups chicken or vegetable broth, fat free, low sodium
- 1 pound dried lentils
- 2 large potatoes, peeled and diced
- 2 carrots, diced
- 2 nice ribs celery, sliced thin
- 1 bay leaf
- 1 teaspoon oregano
- Dash or two of dried thyme
- 14.5 oz diced tomatoes, low sodium
- Shake of red pepper (opt)
- Cumin or curry powder to taste (start with 1 teaspoon)
- Salt and pepper
- Feta cheese, crumbled (opt)
- Parsley, chopped (opt)
Film bottom of pan with olive oil. Saute onions and garlic until onions turn translucent. Add 6 cups broth and rest of ingredients, except for tomatoes, cumin or curry. Bring to a boil. Turn down and simmer for 30 minutes or until lentils and vegetables are tender. Add tomatoes. Add more broth if desired and adjust seasonings. Remove bay leaf and chili pepper before serving. Garnish with fresh chopped parsley and Feta. Serves 12.
By: Rita Nader Heikenfeld, CCP, CMH Macy's Regional Culinary Professional, Syndicated Columnist Community Press, and Certified Modern Herbalist www.Abouteating.com
• Abbi Lepolt passed her Dietetics exam and is officially a Dietitian for SN2Go. She has been with us for over 4 years and began with us when she was a student at the University of Cincinnati.
• Abbi Lepolt spoke at Five Seasons regarding “Nutrition and Weight Loss” Nov 07’.
• Dawn Weatherwax and SN2Go was featured on Nov 26th, 2007 in the Cincinnati Enquirer.
• Dawn Weatherwax was on Good Morning America Dec 07’. Click here for a clip
• Dawn Weatherwax wrote an article for the Cincinnati Men’s Magazine Dec 07’.
• Dawn Weatherwax is teaching a series of Nutrition seminars for the YMCA in Lebanon starting Jan 10th 2008 6-7am.
• Dawn Weatherwax has been selected to speak at the SW Regional Athletic Training Association Meeting in this summer! Sponsored by Gatorade Sports Science Institute.
• Dawn Weatherwax has been selected to speak at the National Strength and Conditioning Association Meeting in Las Vegas this summer. Sponsored by GNC.
Interested in staying up-to-date on Sports Nutrition? SN2G.com publishes frequent eNewsletters that provide useful information for everyone from pro athletes to soccer moms.