Yogurt-Marinated Chicken

Give your traditional old chicken dinner some spunk with this exciting new marinade. Your taste buds will celebrate over the tender taste of yogurt and garlic with a hint of spice.

Yield: 6 servings.

Ingredients

* 1/2 cup fat-free yogurt
* 3 cloves garlic, minced
* 2 tablespoons lemon juice
* 1 tablespoon canola oil
* 1 teaspoon sugar
* 1 teaspoon chili powder
* 3/4 teaspoon ground ginger or 1 tablespoon minced fresh gingerroot
* 1/2 teaspoon salt
* 1/2 teaspoon ground cumin
* 6 bone-in skinless breast halves (6 ounces each)

Instructions

1. In a large re-sealable plastic bag, combine the first none ingredients; add chicken. Seal bag and turn to coat; refrigerate for at least 8 hours or overnight.
2. Coat grill rack with nonstick cooking spray before starting the grill for indirect heat. Drain and discard marinade.
3. Grill chicken, covered, bone side down over indirect medium heat for 20 minutes. Turn; grill 20 - 30 minutes longer or until juices run clear.

Nutritional Analysis: One chicken breast half equals 149 calories, 4g fat, 2g carbohydrate, and 25g protein.

Want more recepes? Click on the title of this article

The Triple Threat

There are three main components to quick and healthy weight loss. These are

1. A balanced, calorie specific meal plan
2. A consistent aerobic routine
3. Regular resistance training

Be sure to include each component into your weight loss plan for exciting results!

Who is the F.I.T.T.E.S.T. of us all?

Recently Men's Fitness released their annual list of the top 10 fittest and fattest cities in the country - did you see it? I couldn't pass up this opportunity to point out the factors that go into making a city fit or fat, and how this filters down to our own lives and individual fitness levels.

But first, let's take a look at the list...

Top 10 Fittest Cities

1. Albuquerque, N.M.
2. Seattle
3. Colorado Springs
4. Minneapolis
5. Tucson, AZ
6. Denver
7. San Francisco
8. Baltimore
9. Portland, OR
10. Honolulu

Top 10 Fattest Cities

1. Las Vegas, NV
2. San Antonio, TX
3. Miami
4. Mesa, AZ
5. Los Angeles
6. Houston
7. Dallas
8. El Paso, TX
9. Detroit
10. San Jose, CA

So what makes a city fit or fat? According to Neal Boulton, editor of Men's Fitness, the survey examines lifestyle factors in each city such as number of fast food restaurants and the average amount of television each household watches. All of these lifestyle factors were tallied to rank each city as either fit or fat.

We will touch more on lifestyle factors later...

You may be wondering, as I was, what motivated Boulton to create such a list. His answer, "to motivate folks to look at simple things in their lives they can do to be healthy." He is concerned that America is always going to be a fast-food nation where people have long commutes and busy lives. But instead of a soft drink during the commute, he suggests, they can choose water; instead of a fast-food snack, they can eat almonds.

Another reason he publishes the list is to grab the attention of mayors and governors - after all, what mayor wants their city to be named the fattest in the nation?

"There's a consciousness among mayors that they can motivate the population and go beyond the PR.," said Boulton. "It's more than just having a mayor run the marathon. That doesn't motivate people. What motivates people is starting a Fit City program. ... It takes action."

Let's look at the top 4 lifestyle factors that were used to compare cities, and examine how each one has a hand in your own fitness level:

1.Number of Gyms: While you don't control the number of gyms in your city, you do have control over your own workout schedule. Take the time to exercise, preferably 3-5 times per week, and watch you personal fitness factor skyrocket.

2.Nutrition: This is broken down into the percentage of people in the city that eat 5 or more servings of fruits and veggies each day. What a great goal to have for yourself - imagine actually eating 5 or more servings of fresh fruits and veggies every day. It is a simple goal, but one that will dramatically increase your energy level.

3.Exercise/Sports: This is calculated by the number of city residents who are involved in fitness-related activities. Here is a simple way to join in this number: get started on a fitness program today - simply call me and together we will create a program that is designed around your goals.

4.Junk Food: Surveyors looked at the total number of fast-food places, pizza parlors, ice cream and doughnut shops in each city. Again, you don't have control over the number of fast-food joints in your city, but you do control the frequency in which you partake in less-than-fit-fare. Enjoy in moderation.

Frankly it doesn't matter what city made the fit or fat list. The fact of the matter is that you and I have full control of our lifestyle and eating habits. And best of all I'm here to help guide you to your fitness goals. Now all you have to do is click on the title of this article and you are on your way to total fitness.

(520)744-5108 info@tripleimpactcoaching.com

Nordine's Mindful Tip for the Spirit

Stones That Heal the Heart
When I feel that my mind is running wild and my heart feels sad, I go out into nature and pick up one stone for each of my hindering, negative thoughts. I write on each stone the thought I want to let go of. Doing so helps me transfer the negative into what I like to call "the source of everything'". After all, aren't we all made from the same stuff stones are made from?

I hold on to each stone, take a deep breathe and say: “I am letting go of a negative thought, knowing that I have the power to receive a new and empowering thought.” With all my heart and physical strength, I throw each stone as far as I can.

This tremendously relieves the mind and refreshes the soul. I do this when I'm at Miraval, as it's there that I learned this exercise.

If you are visiting Miraval, near Tucson, Arizona, and want to work with me, please book your session at (520) 825-5155 ext: 4512

Check out Miraval at www.miravalresort.com

Pumpkin Caramel Flan

The holidays are over but I thought I'd bring this one back. It is a rich desert but still better than the ones you get at the store. Try this Pumpkin Caramel Flan as a lighter alternative. You probably know that most of the fat in pies is found in the crust - well this delicious dish gives you all of the pumpkin taste that you love without the guilt-ridden crust. Yields 10 servings.

Ingredients:

Caramel:
3/4 cup sugar
3 tablespoons water

Flan:
1 cup sugar
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
1/8 teaspoon cardamom
1/8 teaspoon salt
1 1/2 cups pumpkin puree (canned or fresh)
1 (12 oz) can evaporated skim milk
3/4 cup egg substitute
1 tablespoon vanilla extract
Instructions:

1-Preheat the oven to 350 degrees. Melt the sugar and water in a heavy-gauged saucepan over medium heat. Stir while sugar melts. Let mixture boil without stirring for at least 5 minutes or until the liquid turns golden brown. Immediately pour into a 9" baking dish.

2-Mix all dry ingredients together in a medium bowl - set aside. Mix the pumpkin, evaporated milk, egg substitute and vanilla in a bowl. Add the dry ingredients and blend well. Pour the mixture into the prepared baking dish.

3-Place the dish in a larger pan and pour hot water into the larger pan until the water comes halfway up the edge of the baking dish. Bake for 1 hour or until flan is set.

4-Cool at room temperature and then refrigerate for at least 4 hours and up to 1 day before serving. Before serving run a sharp knife around the edge of the flan and invert onto a platter, making sure that the caramel runs down the top and sides. Garnish with sprinkled cinnamon and chopped nuts. Enjoy.

Nutrition facts: Here by popular demand, I will now be displaying the nutritional facts for the healthy recipes included in each newsletter. Check out how our Pumpkin Carmel Flan measures up against Traditional Pumpkin Pie - 120 fewer calories and 16 grams less fat.

Pumpkin Caramel Flan
Calories: 200
Total fat: 1g
Protein: 6g
Carbohydrate: 43g

Traditional Pumpkin Pie
Calories: 320
Total fat: 17g
Protein: 6g
Carbohydrate: 47g

Breathe! It's All Right!

I had a lunch meeting last week with a top executive of a company I am involved with. While we were eating, the executive said something that I thought was inappropriate and it started to change the mood of our conversation. I had the choice then to do one of two things: stop the meeting and leave, or continue and bring the mood back to a more positive one. I chose the latter and dismissed what had been said, took a trip to the bathroom, performed a one minute deep breathing exercise, visualized what I wanted from the conversation and went back with this new energy I had created.

The result was amazing; I got exactly what I wanted.

We all go through periods of ups and downs and we all have the choice to climb the ladder back where we want to be. The absolute truth is that we can be, have or do whatever we choose to. Who do you choose to be today? What do you choose to have today? What do you choose to do today?

Think it! Feel it! Be it! No one or nothing can have control over your thoughts.

Core Training: Why It Matters to You

It seems that you can't walk through a gym these days without the term "core" landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your "core" and even magazine headlines boast ‘Secrets to an Envious Core'.

So what is all the hype about "core" training? And - more importantly - why should you care?

Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80's and kickboxing in the 90's) it's understandable for you to be skeptical of the latest fad. However, I have news for you.

Core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That's a lot of sitting. And it all adds up to one thing: a weak core.

What is Core Training?
The term "core" refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

What are the risks of a weak Core?
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment...lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.

If you are suffering from a weak core then read on...

What are the benefits of a strong Core?
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn't love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wants to throw out their back while taking out the trash? I sure don't...

How can I strengthen my Core?
A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work...at work...on the drive home - you get the idea.

It doesn't stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges.

If your interest has been roused and you want to lean more about core training, then give me a call! I work around the clock to bring fitness into the lives of my clients, and I want to help you too. Contact me now, and let's get to work on reshaping your body - starting with your core.

Exercise Adherence

Nordine's Mindful Tip

When starting a fitness regimen, feeling anxious about your adherence to it is normal and should be expected at first. However this does NOT represent a reason to steer away from working out.

Nordine's Mindful Wisdom:

Paying attention to how you feel before, during and after each workout for the first 30 days is crucial if you want to make it an automatic behavior or positive habit.

Nordine's Mindful Action:

When starting each workout, visualize yourself feeling and looking the way you want to feel and look. You can do that while warming-up on a cardio machine or simply before you even start, in your car if you go to a gym or in a quiet room if you workout at home.