Tips To Stay Healthy During This Holiday Season

November 20, 2020 By admin Leave a Comment

With the COVID-19 pandemic and flu season approaching, it is important for everyone to take precautions and follow all guidelines established by state and local authorities. In compliance with Governor Brown’s most recent pause order, the gym will be temporarily closed until December 16^th. We will still be offering Virtual Classes, Virtual Personal Training, Outdoor Personal Training, Massage and Esthetician Services… all by appointment only. At NW Women’s Fitness, your health is our highest priority.

For more information about the temporarily close, please visit our website.

For many people, the holidays represent a time of year when they can relax and let themselves go a bit. However, with some minor adjustments in your habits, you can remain healthy while at the same time enjoy a few of your favorite indulgences. You do not want to experience a decrease in overall health that can extend beyond the holiday season.

Here are some great ways you can stay healthy during the upcoming holiday season:

Exercise is Essential: Staying in shape is another option to staying healthy this winter season. Keeping your body in tip-top shape is the best way to ensure that you are always at your best. For a strong immune system, try a balanced program with cardio vascular exercise combined with appropriate strength training.
Eat Healthy Foods: Practice the 80% rule — 80% of your diet should be based on balanced nutrition, with no more than 20% giving in to unhealthy holiday foods and drinks. We know it can be hard to eat healthy when you attend different holiday parties and dinners, but there are always options to limit yourself. With many delicious pumpkin spice and peppermint sweets at the table, it is important you limit your sugar intake. For example, you can opt for a piece of fruit instead of a second piece of pie.
Drink Plenty of Water: It is recommended that you drink half your body weight (pounds to ounces of water). Being sufficiently hydrated is crucial to staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles. Fluids carry nutrients to your cells, help to control blood pressure, and can even improve the appearance of your skin.
Practice Social Distancing: Staying at least 6 feet from other people in public will help stop the spread of COVID-19. To help limit numbers in the gym, we have been offering virtual group fitness classes and on-demand videos since March. We will continue to add content to these offerings throughout the season so you can stay healthy!
Wear a Mask: Your mask should cover your nose and mouth to prevent the virus and flu from spreading. When you sneeze and cough, covering your nose and mouth is essential so that germs are not passed on to those around you. At NW Women’s Fitness, we are committed to the safety of our members and staff. During the temporary pause, we will continue to ensure all employees and members wear face masks when entering the club for their massage and esthetician appointments.
Clean Surfaces: Bacteria can fester on a surface for days. Ensuring you clean all surfaces that are regularly touched is important. We continue to deeply sanitize and clean the club every evening and mid-day for safety. Frequent hand washing is also recommended.

Looking to stay fit, healthy and at your best this holiday season? Learn more about our Virtual Only Membership, Massage and Personal Training Sale and our Sunday Spa Day special and NEW Esthetic (Facial & Waxing) Services.

If you have any questions please feel free to reach out to us. The gym, of course, will be closed and therefore not answering our phones. You can reach us via email sam@nwwomensfitness.com or info@nwwomensfitness.com.

Healthy Breakfast Recipes [Boost Energy & Control Hunger]

April 20, 2020 By Danielle Smith Leave a Comment

WHAT TO EAT BEFORE A MORNING WORKOUT?

So, you’ve decided to up your workout routine by getting an early start. You probably don’t want to start your new routine with a full-flown breakfast, but you will need sustenance to complete the best workout possible. So, whether your morning workout begins at 4 a.m. or 7:00 a.m. or later in the morning, here are so tips on what to eat for optimal nutrition as well as results.

EATING VS. FASTING AS PART OF YOUR MORNING ROUTINE

You may find when your morning workout is super early, 4:00 a.m. or so, you may not be hungry at all. A few people have more effective morning workouts while still fasting. For most people, there are only a few foods that enhance their workout, providing the needed energy and helping with post-workout fatigue. Check out our recommendations below for some pre-workout snacks to get you going.

WHY EAT BEFORE YOUR MORNING WORKOUT?

Eating (fueling) before your morning workout helps energize you and keeps you from dragging your way through the workout. Eating the right breakfast means less muscle breakdown and serves to enhance the quality and intensity of your workout. The best option is a smaller meal (more of a snack) unless you are rising early enough to eat a full breakfast, wait 90 minutes to digest sufficiently, and then work out.

For you, this may mean getting up even earlier, but instead, you could simply have smaller portions than you would choose in a normal, non-workout day breakfast. In doing so, you decrease the time needed to digest.

Pre-Workout Breakfast Snacks

If you are among the earliest of risers in the morning, you’ll want a breakfast that is quick and easy – to prepare and eat! The goal here is to get the right balance of protein and carbs in small quantities to fuel your workout and boost your energy. Try eating these super easy options before your early morning workout:

A hardboiled egg with a piece of toast
A spoonful of your favorite nut butter and ½ banana
A teaspoon of cream cheese, goat cheese, or another favorite on a mini bagel
Dried fruit (1/4 cup)
Power bar with protein

If your workout comes a bit later (no judgment here – sleep is important for your health too!) then consider some of these recipes:

HEALTHY, DELICIOUS BREAKFAST RECIPES [Boost Energy & Control Hunger]

OATMEAL

Serve yourself steel-cut oats and add a twist to it!

Yummy, healthy toppings to add to your oatmeal:

Chia seeds
Hemp hearts
Blueberries
Blackberries
Almond butter

PUMPKIN SPICE OATMEAL (SERVES 4)

Start the day right with this healthy dish. Add to your slow cooker:

1 cup uncooked steel-cut oats
7 oz. canned pumpkin
1/8 cup dark brown sugar
1 tsp pumpkin pie spice
1/8 tsp salt

Then stir in:

3 cups water
1 cups unsweetened coconut milk
½ tbsp vanilla extract

Cover and cook on low for five hours. Remove lid and let stand for 15-20 minutes. Serve as is or with maple syrup, dried berries, and healthy nuts.

BREAKFAST SMOOTHIE BOWL

Load your breakfast bowl with delicious items such as coconut shavings, berries, seeds, nuts, and more!

Here’s one of our favorite recipes:

Ingredients:

1 cup of frozen strawberries and/or mixed berries
1 frozen banana and ½ banana at room temperature
1-2 cups of your choice of milk, almond milk, soy milk, or other (Depending on how creamy you like it)
Handful of healthy raw, unsalted nuts and seed toppings such as walnuts, chia seeds, hemp seeds, pumpkin seeds, flax seeds, pomegranate seeds (and any others of your liking)
Handful of raw coconut shavings
Goji berries

Directions:

Blend all of your frozen fruit and almond milk and pour into a smoothie bowl
Top your bowl with a sliced banana (room temperature) and any other fruits, nuts, seeds, coconut shavings
Drizzle with peanut butter, honey, or agave to add a little extra flavor! (optional)

AVOCADO TOAST

Ingredients:

1-2 slices of whole-grain bread
1 avocado
Half a lemon
Salt, pepper, or “everything seasoning” which has a mix of a few different salts and spices

Directions:

Toast whole-grain bread
In a bowl, smash your avocado by pressing your fork to mash it against the sides
Once your bread is toasted, top with your smashed avocado, squeeze your lemon over the avocado and add salt, pepper or an everything seasoning to taste!

Additional toppings to add a little more to your avo toast:

tomato
egg
lox
red onions (pickled onions or raw)
hummus

SPINACH & BERRY SMOOTHIE

Start your day on a colorful note and even eat your breakfast on the go! A smoothie can be loaded with all the nutrients to keep you going until your next meal.

Easy 5-Ingredient Smoothie:

Almond milk
Spinach
Strawberries
Raspberries
Banana

Pro tip: Add protein powder (of your choice) to keep yourself full and satisfied for longer

OMELET

Create yourself a delicious egg-white omelet and start your day with power and energy!

Ingredients:

2-4 Eggs
½ cup of Mushrooms
Turkey (1 piece of deli meat or about a 1/4 cup of rotisserie)
1 cup of Spinach
½ or 1 ripe avocado

Directions:

Cut your mushrooms into halves/fourths (depending on how big you like your mushrooms)
Break apart or cut your turkey into small pieces
Spray your pan with olive oil, avocado oil or coconut oil and adjust the heat to medium
Add your egg whites into the pan
Add your mushrooms, spinach, and turkey pieces and let cook on medium or a little less than medium heat
Slice your avocado
Once your omelette is ready, slip it out of the pan, fold in half with a spatula and top with your sliced your avocado

RECIPES TO TRY WITH YOUR OVER RIPENED BANANAS

The majority of over ripened fruit end up in our compost bins, but there are a couple of fruits that create delicious snacks once they reach that stage. Bananas are one of the best fruits for these snacks because the concentrations of sugar intensify and the taste is at its peak. So with that thought in mind, here are the top recipes to try with overripe bananas:

Banana nicecream: Did you know that you can make decadent, creamy ice cream out of bananas? All you need to do is freeze a few ripe bananas and blend them with a splash of almond milk (or your choice of milk) until they reach a dreamy texture.
Banana bread pancakes: mix mashed bananas, small pieces of pecans, and add baking powder to give the end result a bit of fluffiness. Then add two eggs, oats, and nutmeg to the mixture. These pancakes will make you feel like you’re having breakfast at a 5-star restaurant.
Moist and chewy banana oatmeal breakfast cookies: for something tasty and healthy to snack, on these cookies are great. To start, mix together mashed bananas, vanilla extract, egg, sugar, brown sugar, and butter. Then add cornstarch, cloves, baking soda, cinnamon, and flour. Stir in oats and place onto a baking tray in an oven pre-heated at 350 degrees. Bake for 10 to 12 minutes.
Strawberry banana colada smoothie: use a blender to mix together coconut milk and bananas until a smooth texture is achieved. Then add spinach and continue to blend. Then add coconut ice cream, Greek yogurt, pineapple, and strawberries to the blender. Blend it all together until a consistent color and texture is achieved.

MAKE THE BEST CHOICE FOR YOU

No one knows your body like you – from food to sleep to exercise – make the choice that works best for you. Doing so will help you stay motivated and energetic for your morning workout. And, we’re always ready to help, so please feel free to contact us – NW Women’s Fitness Club for advice on what to eat before your next morning workout with our Nutrition Program.

Healthy Recipes for Eating Clean for Lunch or Dessert

April 16, 2020 By Danielle Smith Leave a Comment

Did you know that almost half of Americans think that modern lifestyles make eating healthy difficult? Whether you work long hours or don’t have a lot of kitchen experience, there are plenty of reasons that can discourage you from eating the way you’d like. The good news is that eating clean can be easy and delicious.

Keep reading for some fun recipes that will make you feel incredible from the inside out.

One-Pot Mexican Quinoa

At the end of a long day, the last thing you feel like doing is spending an hour in the kitchen. This incredible Mexican quinoa can be made in just one pan, and in less than half an hour. It’s also vegan and gluten-free. You’ll feel ready to run a marathon thanks to the nutrient-dense quinoa, beans, and avocado.

INGREDIENTS:

- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 jalapeno, minced
- 1 cup quinoa
- 1 cup vegetable broth
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (14.5 oz) can fire-roasted diced tomatoes
- 1 cup corn kernels, frozen, canned or roasted
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Kosher salt and freshly ground black pepper, to taste
- 1 avocado, halved, seeded, peeled and diced
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro leaves

DIRECTIONS:

Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
Serve and enjoy!

Hummus Wraps for a Meat-Free Meal

These hummus wraps are great for vegetarians, vegans, and anyone looking to eat less meat.

Spread two or three tablespoons of hummus over a slice of lavash bread. Then sprinkle with a thin layer of:

Baby spinach or lettuce
Chopped up grape tomatoes
Sliced avocado
Chopped up carrots
Cucumbers
A splash of lemon juice or vinegar-based dressing
Alternative veggies if you don’t have these: edamame beans, corn, and pretty much any other vegetable you are craving to throw in there

Roll up the bread and enjoy!

Spicy Asian Chicken Salad

Who would have thought you could create a speedy salad in a bag? This healthy meal is incredibly easy. Grab a large bowl and drop the following ingredients into it:

1/2 bag shredded carrots
1/2 bag green salad leaves
1/4 shredded rotisserie chicken
2 tsp sesame seeds
A splash of your favorite Asian dressing
Finely sliced jalapeño to taste

Put a lid or plate over the top of the bowl, shake it around, and voila! You’ve now got a delicious salad!

Thai Tuna Salad Packed With Protein

This is another great salad packed with protein and fresh veggies.

Empty a 70 g can of drained tuna in a bowl. Add and stir into it:

1/2 small diced bell pepper
1/8 red onion, diced
1/4 diced cucumber

Top with a splash of sesame oil and a squeeze of lime and stir through. Season to taste and enjoy this delicious tuna salad.

Crock-Pot Quinoa Risotto

Forget constant stirring with this healthy risotto (serves 6). Add to your crockpot:

1.5 lb skinless chicken breast fillets
1 cup quinoa
1.5 cup chicken broth
2 minced garlic cloves
3 large carrots, sliced into rounds

Season with salt and pepper, cover, and cook on high for four hours. Shred chicken and return it to your crockpot with trimmed and quartered asparagus and 2 cups of peas.

Cook for another 30 minutes. Stir in another ½ cup of chicken broth and serve.

Satisfying Split Pea Soup

With just 10 minutes prep, even carnivores love this vegetarian dish! (Serves 4)

Add to your crockpot:

16 oz. rinsed and drained dried split peas
A peeled, diced yellow onion
3 diced carrots
3 diced celery stalks
1 tsp salt
1/4 tsp ground pepper
1 dried bay leaf
1/2 cup chopped parsley
4 sprigs thyme
7 cups vegetable broth

Cover and cook on low for six to eight hours. Remove the bay leaf and thyme stems. Stir with a whisk. If soup seems too thick, add a little water. Season to taste and serve.

Try “Nice” Cream to Satisfy Your Sweet Tooth!

If your sweet tooth is always out to sabotage you, try nice cream to satisfy that sweet craving. Did you know that you can make decadent, creamy ice cream out of bananas? All you need to do is freeze a few ripe bananas and blend them until they reach a dreamy texture. Since this base is so simple and versatile, you can go crazy with flavors and toppings. Check out these 10 nice cream recipes for some inspiration:

10 Banana Ice Cream Flavors

Chocolate Banana Ice Cream: Use 3 bananas. Add 1/4 tsp pure vanilla extract, pinch salt, and 3 tbsp cocoa powder.
Mint Chocolate Chip: Use 2 bananas and a pinch of salt. Add 1/8 tsp pure peppermint extract (or more if desired), and stir in chocolate chips or cacao nibs after blending. Optional, blend in a pinch of spirulina or a small handful spinach for color and an extra nutrient boost.
Peanut Butter: Make the original recipe below, adding 2-3 tbsp peanut butter or another nut butter or allergy-friendly alternative before blending.
Cookies’n Cream: Make the original recipe below, adding 2 tbsp coconut butter if desired. After blending, add in a crushed cookie sandwich or Healthy Oreos.
Very Berry: Make the original recipe below, adding 1 cup frozen berries of choice and 1/8 tsp pure vanilla extract.
Strawberry: Use 2 bananas. Blend in 1/2 cup frozen strawberries. Add 1/4 tsp pure vanilla extract and optional shake of cinnamon.
Pina Colada: Make the original recipe below, using 1/4 cup canned coconut milk as your milk of choice. Blend in 1/2 cup frozen pineapple. Stir in shredded coconut if desired.
Vanilla Bean: Use 3 bananas and a pinch of salt. Add 1/2 tsp vanilla bean paste.
Pistachio: Make the original recipe below, adding 2-3 tbsp pistachio butter and 1/8 tsp pure vanilla extract. Sprinkle crushed pistachios on top if desired.

POWER FOODS THAT WILL CONQUER HUNGER & FLATTEN THE TUMMY

Crushing hunger after a serious workout is hard – on one hand you want to eat everything in sight because you are so hungry, but on the other hand, you want to eat healthily because of how hard you just worked out! Below find some tasty and healthy power foods that will help you crush your hunger fast:

SPINACH

Research has shown that spinach is filled with thylakoids, a boosting hormone that is perfect after a hard workout.

COTTAGE CHEESE

Although it may not sound so appealing, cottage cheese has 28 grams of protein per cup! This will help you to feel fuller for longer.

APPLES

Apples contain a fiber called pectin, which has been found to release hormones that control satisfaction.

EGGS

Filled with protein, eggs are ideal for a low-cal diet. According to Women’s Health Magazine, a study that followed two groups showed that the group who consumed eggs for their breakfast went on to consume 164 fewer calories for their lunch!

OATMEAL

Like other whole grains, oatmeal is high in fiber. Because fiber takes longer for your body to digest, an oatmeal breakfast will stay in your stomach longer. You’ll feel fuller and be less tempted to snack. Just be sure to avoid pre-sweetened oatmeal with lots of added sugar.

RASPBERRIES

Did you know that these superfoods have more fiber than nearly any other fruit? According to Women’s Health Magazine, a study found that just 65 calories worth of these berries (1 cup) eaten about an hour before dinner caused women to consume less at their meal!

FISH

Your body burns more calories digesting protein versus carbs or fat, which means protein-rich foods already have an edge. However, fish in particular offers even more benefits. It’s leaner than other sources of protein, including chicken and turkey. It’s also high in omega-3 fatty acids. Although omega-3s may not directly contribute to weight loss, they do provide several health benefits, especially compared to other fats.

NUTS

When you do need a snack, nuts are an excellent choice. They may be high in fat, but it’s a healthy fat. Plus, nuts are high in protein, fiber, and several other key nutrients. Keep in mind, though, that nuts are calorie-dense. Consume them in small quantities and use them to replace less healthy snacks. Consider adding a few pecans to your salad instead of croutons or topping yogurt with walnuts instead of granola.

DARK GREEN VEGGIES

Speaking of salad, eating vegetables like spinach and broccoli can also help you slim down. These and other green vegetables are high in fiber and low in calories. Add a salad with romaine lettuce, arugula, or spinach as the base before your meal, and you’ll be satisfied with smaller portions. Avoid iceberg lettuce, which contains very little fiber.

Want to Achieve Your Fitness Goals?

Eating clean can be just as tasty as it is healing for your body. With these recipes, you’ll be able to give your body all the nutrients it craves without sacrificing any flavor. Want to get your dream body and feel your best? NW Women’s Fitness would love to help. Check out our free membership trial to learn more about how we can revolutionize your health.

Keep Those New Years Resolutions with these Diet Tips

January 18, 2017 By Diana Fernandez Leave a Comment

You have heard it several times that we are what we eat; nothing can be truer. What we eat is what defines our state of health. For some, healthy food means bland, uninspiring, uninviting and don’t seem to fill the tummy. But do you agree with that or just doing it because you have no alternative?

A healthier food doesn’t have to be unsavory eating. Sometimes, what you see and taste adds to the interest you develop for eating. We bring both tastes and look in our list of healthy recipes to help you stay healthy while you eat to your heart’s desires.

What is a healthy recipe?

Healthy recipes have so many relating concepts, but before you get confused, let’s look briefly at what it means. It is simply when your recipe meets daily recommended nutrition per food serving that is less than 2,000 calorie diet, giving that individual food nutrient per day agrees as follows:

Cholesterol is less than 300 mg
Fiber is about 25 mg
Total carbohydrate not more than 300 grams
Sodium Not more than 2,400 mg
Potassium at least 3,500 mg
Protein not more than 50 grams
Total fat not more than 65 grams
Saturated fat: no more than 20 grams
Trans fats limits overall intake to less than 1%

The following recipes for lunch or snack ideas agree with our healthy food recipe described above.

Think a healthy breakfast

Morning Pizza

Food items include last night pizza, slice bread, low-fat ricotta, tomatoes, olive oil, pepper, and salt.

Get a slice of last night’s pizza
Or you try a more sophisticated spin: Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes.
Drizzle 1 tablespoon of olive oil to finish and a little salt and pepper.
Broiling is optional.

Get up in the morning to a delicious, mouthwatering pizza to start your day on a brilliant note.

Think a healthy lunch

Tuna Nicoise

Food items for the Tuna Nicoise lunch are Nicoise salad, canned albacore tuna, olive oil, boiled egg, lemon juice, fresh flat-leaf parsley, lettuce, potatoes, green beans, kalamata olives, chopped scallions,

Mix 4 ounces canned albacore tuna, rinsed and drained,
With 1 teaspoon capers, 1 teaspoon olive oil, 1 teaspoon chopped fresh flat-leaf parsley, 1 teaspoon chopped scallions and 1 teaspoon lemon juice.
Top it with 1 cup Boston lettuce with tuna and 1 hard-boiled egg, quartered; 1/2 cup cooked fingerling potatoes; 1/2 cup green beans; and 2 tablespoons quartered Kalamata olives.

Ways to stay healthy

Various studies identified the leading causes of death in America to include the following: heart disease, some lung diseases, cancer, injuries, stroke, and HIV/AIDS. However, these are preventable by practicing a healthy lifestyle. You can stay healthy following the tips below:

Eat healthy foods
Control your weight
Do exercises
Watch your body responses and see a doctor at the right time
Rest well
Sleep well
Know that you are human, don’t over push when your body seems unwilling

Diet Wrecking Office Snacks to Avoid

September 15, 2016 By Diana Fernandez Leave a Comment

Snacking in the office is common practice, but cutting up a fruit like you would at home isn’t as practical in an office. For most, convenience is the biggest factor when choosing a snack. However, if you’re on a diet here are the top snacks to avoid:

Pretzels: This snack has a lot of calories per bite, but little in the way of nutrition. Therefore, you can snack on them for hours and your body won’t fill up. Pretzels are mainly refined flour and not the ideal food to satisfy your hunger.
Lattes: Office workers love their coffee, but consuming too many on a regular basis adds more calories to the daily allowance than you might think. In fact, most people don’t consider drinks to be culprits of a high-calorie intake problem, but they are.
Bagels: On your way to the office, you might see as many as 10 different places to get a bagel, but that doesn’t mean you should stop in for a quick breakfast. Each bagel has up to 4 servings of carbohydrates and there is a lack of fiber, minerals, and vitamins.
Beer: After work, co-workers like to melt away the stress of the day with a pint of beer. However, this drink has more than its fair share of calories that will do serious damage to any diet plan you are attempting.

Want some tips on how to plan the perfect week of meals? Check out our nutrition section to find out more.