Receipe of the Week – Can I Really Eat Cheesecake for DESSERT?

Do you Crave Sweets and Desserts on a consistent basis? Here’s a healthy, quick and easy recipe for you to make anytime of day. I usually have this for an afternoon snack. It gets me through my afternoon cravings til dinner time. It really does taste like a piece of cinnamon peanut butter cheesecake. YUM!

1/2 Cup Cottage Cheese
1 1/2 t cinnamon
1 T All Natural Peanut Butter

Want to mix it up?
- Substitute a 1/2 cup of Blueberries, Raspberries, or other berry you like for Cinnamon
- Substitute a 1T Coco Powder for Cinnamon

Enjoy!

Weekly Practice

I like variety in my workout, but also try to keep them simple and effective. Effective from both quality of work and use of time. I work a full time as a Director of Sales at a hotel and we own and operate a fitness studio. So, getting the most out of my workout in the time I have available to dedicate is most important for me. I do not have 1-2 hours a day to spend on my fitness goals 3-5 days a week. Working with Kettlebells is the best way for me to maximize my time and quality of workouts in about 20-40 minutes per session.

Here a simple workout you can do using Kettlebells to maximize your time in the gym.

A. 10 Minutes: of 1 Hand Swings – 30 sec of work 30 sec of rest – 10 rounds
Rest 1 – 2 minutes
B. 3 presses / side, 5-7 rows / side, 1 minute plank – Repeat 3-5 rounds
Rest 1-2 minutes
C. 10 Minutes: of Goblet Squats and Ropes – 40 sec of work / 20 sec of rest

Enjoy!
~HD

Are you Confused about How Much Protein to Eat?

Apparently there has been some recent research suggesting that we should limit our protein to 20 -30 grams per meal. Owning our own studio in the fitness industry, often times our clients look to us for advise and answers to questions they have from information they hear in the media and other sources. I definitely do no know the answer to every question, but do have a passion to constantly learn and read about the topic of nutrition and health. In my opinion, the very best source for finding simple, realistic and scientifically based research is Precision Nutrition.

In a recent article on Precision Nutrition the found the Take Home Message words to live by.

Take-Home Message

It seems to me that whether someone’s on a hypoenergetic diet (low calorie) or a hyperenergetic diet (high calorie), the one macronutrient they would want to be sure to “overeat” (relatively speaking) would be protein.

But that’s not what people do, is it? Instead, their protein prejudice often leads them to look for what they consider the bare minimum of protein (whether it’s 20-30g/meal or 0.8g/kg/day), and then overeat carbohydrates and fats instead. That could prove to be a performance – and body composition – mistake.

To this end, my advice is the same as I’ve outlined in the Precision Nutrition System.

Women – 1 serving of lean, complete protein (20-30g) with each meal, every 3 hours or so

Men – 2 servings of lean, complete protein (40-60g) with each meal, every 3 hours or so

This pattern of intake will make sure you’re getting enough protein to reap all the benefits that this macronutrient has to offer. Not just the protein synthetic benefits.

For more detailed information and to read the rest of this article Click Here



Enjoy
~HD