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SHOW ME THE COLOUR

Produce of a Different Color
The colors of certain fruits and vegetables can tell you a lot about the types of vitamins and nutrients they contain. Here's a guide that covers the whole fruit-and-veggie rainbow:

Purple/Blue: Containing high levels of phytochemicals like anthocyanins and phenols, plus antioxidants, blue and purple fruits and vegetables are thought to possess antiaging benefits. In addition to keeping you looking young, they can help you feel younger by aiding in memory function, reducing the risk of some cancers, and promoting urinary tract health. Blueberries, grapes — two of the Ten Sonoma Power Foods — plums, purple asparagus, eggplant, and purple peppers can all help you get your purple in.

Green: Full of phytochemicals like lutein, green produce has mighty antioxidant power and can help reduce the risk of some cancers, maintain good vision, and reinforce strong bones and teeth. Go green with kiwi fruit, arugula, artichokes, avocados, snap peas, green peppers, and zucchini.

White: White, tan, and brown produce contains phytochemicals such allicin, which is associated with a reduced cancer risk, healthy cholesterol levels, and heart health. Get these benefits with brown pears, white peaches, cauliflower, garlic, onions, jicama, and white corn.

Yellow/Orange: These sunny-colored fruits and veggies contain vitamin C, antioxidants, carotenoids, and biflavonoids. They are thought to help maintain a healthy heart, preserve vision, reduce the risk of some cancers, and promote a healthy immune system. Go orange with grapefruit, mangoes, nectarines, tangerines, lemons, carrots, and butternut squash.

Red: This vibrant color indicates the presence of lycopene and anthocyanins, which help improve memory function, maintain heart and urinary tract health, and lower the risk of some cancers. Get red with apples, cherries, pomegranates, strawberries, tomatoes, and beets.

Fiber Full
I know we all recognizes the importance of fiber in a healthy diet — but which fruits and veggies pack the biggest fiber punch per serving size? Artichokes contain a whopping 6.5 grams per serving, pears contain 5.1 grams, acorn squash has 4.5 grams, boysenberries have 3.5 grams, and apples contain 3.3 grams per serving. All are definitely leaders of the fiber-packed pack!

These are great reminders from the Somona diet.
Stay tune later today for 2 great dinner menus and a fabulous weekend workout to keep you sweating.
Joan

Head start on Thursday

Good MorningIt's still dark outside but I know a few of you are early risers also. I read some good tips on bingle eating this morning and i though I would share them,1) Brush your teeth after every meal.2) Keep the binge food as far away, and as inconviently located aspossible. If you have a kids, and keep some treats for them in thehouse, put them somewhere that you have to work to get them.Ie. The top shelf.3) Go for a quick walk or miniworkout of bodyweight exercises rather than a binge.4) Eat fruit, not junk, when you just can't stop eating.5) Try to avoid the environements where binges happen.6) Put your kitchen to bed after dinner, what i mean by that is don't go back in there after dinner or make it quick. Have your evening snack laid out so you don't find tempation lurking in the fridge or cupboard.I am going to forward you the adbridged 30 day plan today plus a great site I found it's a kitchen assessment. What's in your kitchen.Plus next week is Halloween and I have already told some of you I am bring you the pumpkin workout on what ever day your last work out is before Halloween. Be a little afraid LOL. and a big announcement later.LaterJoan

Wednesday kicked Ass

HiWell Wednesday is almost done but I thought I should share the day with you. First off I only had a short time to get my workout in so I squeezed in a great one.10 one arm kettlebell swings 15lb bell x 210 pushups10 pull upsrepeat 5 times without a breakrest 2 minutesthen 2 rounds of 3 minutes abs30 second eachSpiderman climbsroll backsplankrussian twistknee to chin curlsrest 1 minute repeat a couple of rounds of this is a real killer.Try it tomorrow.Eating was rushed but good. I had some almonds and an apple before my workout. The 1 cup of berries 1/2 cup yougurt i really like the new PC Blue menu yougurt low sugar tastes good and 1/3 cup kashi cereal.Snack a nice crisp small appleLunch my favourite an egg white omelette1/2 a grated sweet potatoe, 1/4 red pepper/ red onion, 1/2 cup organic spinach chopped fine sautee it together on medium heat. Add 1 carton of egg whites, stir a little then put under the broiler about 5 minutes and it will puff up beautifully.Dinner Pad Thaichicken, red peppers, red onion, garlic, ginger, frozen Zen Garden Veggies, pad thai noddles, soy sauce with a tbsp of peanut butter stirred in.Easy fast and couldn't taste better. Great for lunch the next day.Snack almonds and an orange.I feel great very satified.The bootcamp workout was great only Anne and Nikki made it so they got to work extra hard they were pretty whipped by the time they left and I am sure they will think of me tomorrow.Tomoorow i will eamil out the notified food plan i spent most of today going over it an adding my own twist. I think you will find it very easy to do well on.After 3 weeks how do your clothes feel how do you feel. I hope the answers are loser and grerat.good night remember you need sleep.Joan

Saturday is a great day

Saturday, Oct 18thFirst day of Sat. BootCamp. Another great workout.We added in a different cardio interval 20 seconds fast as you can 40 seconds slow, 5 intervals. Plus a great ab combo30 seconds spiderman climbs/in and outs/plank/russian twist with KB/ knee to chest. Rest 30 seconds repeat. Thanks to Scott Colby for that little gem.I emailed a new 30 day meal plan to many of you if you didn't recieve it please let me know and I will get it off to you.Remember it's a month to the start of the holiday season so make it count to ward you goals 5 to 8 pounds weight loss is possible if you put your mind and body to it.Joan

Bootcamp

It's been a while up here is the lastest.
Thursday was a great workout. The cardio 5 minute times slots went as followedsteady warm upincrease tension each minute1 minute fast/slow/fast/slow/fastsatart fast decrease each minuteall outalternating with 5 minutes in the studiocircuit included gravity/DSL balls/med ball/kettlebell1 minute per exerciseWow were we sweating in fact i received this email later that night"However I am in pppaiiiinnnnnn. My upper arms, armpits, shoulder blades, chest, my whole upper body is crying. Epsom salts and advil have relieved it a bit. Looking forward to Saturday"Thats what i like to hear go Lisa!!!!!Stay tuned for Saturday rush of fun!!!!!
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Thursday was great

Well another day drawing to a close. Today I had my second favourite breakfast for lunch and big bowl of oatmeal with fruit, Cinnamon and yogurt again it's just great to make what I love and not have to please the masses. Lets see what next week brings but when i am in the groove nothing will stop me. Those Christmas parties are only 3 months away. Boot camp was great tonight, because very few people came out, I got to do the workout also. Lots of squats, lunges push ups and med ball work. I love it. Dinner was superb. I make a Fabulous Thai salad.
-Julienne 1/4 red and yellow pepper, 2 carrots, 1/4 small red onion, 2 green onions, 1 mango not quite ripe, 1tbsp. fresh ginger,
-Roast or BBQ 1 small totally cleaned pork tenderloin let cool after cooking slice in half and slice thinly on a diagonal. Use chicken or firm tofu as an alternative
-In a separate bowl place 1/2 a package of Thai rice noodles cover with boiling water and let soak for 7 minutes drain and rinse under cold water.
-Mix all ingredients in a large bowl
-Dressing
3 tbsp soy sauce, 2 tbsp sesame oil, 3 tbsp olive oil, crushed chillies to taste 1 tbsp lite peanut butter, fresh ground black pepper, mix together until smooth
Toss in the dressing cover and refrigerate for at least 2 hours. Great for several days. I am seriously dreaming of eating the remainder for lunch tomorrow, but of course only after my workout, I think it's Gravity for me tomorrow.
Off to sleep also a big part of healthy living.
Joan