We all know it’s best to have a healthy snack after working out. Studies have shown that eating a small meal of protein and healthy carbs helps increase the benefits of your workout and speeds up the fat loss process. So what’s your favorite post workout meal?

Fiber: Give Yourself a Fresh Start for Health

Just a few changes of habit can give a big boost to your diet’s fiber profile.
By Wendy C. Fries WebMD Feature
Reviewed by Louise Chang, MD

We hear it on all fronts: We need more fiber in our daily diet. The questions for most of us: How much do I need, and exactly how do I get it?
If you think the answers involve unreachable goals and endless raw veggies, fear not. Boosting your dietary fiber is as easy as acquiring a few simple habits and as delicious as eating the meals you already love.
How Much Fiber Do You Need?
The American Dietetic Association describes fiber as complex carbohydrates your body can’t digest or absorb and names two types: soluble and insoluble fiber.
Soluble fiber — found in beans, fruits, and more — aids in satiety (helping you feel full). Insoluble fiber — found in wheat bran, whole grains, nuts, vegetables, and other foods — helps keep your digestive system regular.
According to the National Academy of Sciences Institute of Medicine, the daily needs of men and women for fiber differ, and change as they age:
· Age 50 and younger
o Women: 25 grams
o Men: 38 grams
· Age 51 and older
o Women: 21 grams
o Men: 30 grams

As for how to get those grams into your diet, the experts have easy-to-implement ideas. To raise your daily fiber intake, try one of these fiber-increasing habits each week, until they’re automatic. However, to avoid diarrhea and other complications, increase your fiber by a few grams each week over the course of several weeks.

6 Tips for a Fresh Start With Fiber

Get the Breakfast Boost: Wake up to a nutritious high-fiber breakfast — one with 5 or more grams of fiber per serving. You’ll meet nearly 15% to 25% of your daily fiber needs. Plus, it’s a great way to manage your weight.

Become a Topper: While enjoying cereal, a whole-wheat bagel, or oatmeal, don’t forget the fiber-filled toppers: bananas (3.1 grams each), blackberries (about 3.8 grams per 1/2 cup), or hummus (2 tablespoons has 1.6 grams) are all delicious additions.

Learn to Love Labels: A food label can say it’s “a good source” of fiber if it contributes 10% of your daily value of fiber — about 2.5 grams. The package can claims it’s “rich in,” “high in” or an “excellent source of” fiber, if the product provides 5 grams of fiber per serving. So read up.

Enjoy Fruity Snack Attacks: When you feel the urge for a snack, be sure you have fresh or dried fruit on hand for a quick bite. A half cup of fresh raspberries is packed with 4 grams of fiber, a papaya with 5.5 grams, and five rings of dried apples has almost 3 grams of fiber.

Peels Are a Plus: Get all the fiber from the fruits and vegetables you enjoy by leaving the peels on. If you’re worried about dirt and pesticides, rinse your produce in warm water before eating. Remember, whole foods have more fiber than juices, which lack the fiber-filled skin and membranes.

Go Easy On Yourself: When you shop, grab bags of ready-to-eat fresh vegetables, like baby carrots, shredded broccoli, and salad mixes. And look for packaged, presliced fruits (peels on).

20 Stealthy Ways to Slip More Fiber Into Your Diet:
· Scoop up spreads like hummus, spinach dip, or artichoke dip with veggies or whole-grain crackers. Or dial up the fiber profile of your ranch or French onion favorite with a few teaspoons of ground flax seed.
· Top a store-bought pizza with slices of tomato, red pepper, spinach, and onion for extra fiber. Or make your own pizza, with a whole-wheat crust, and then pile on the produce.
· Raise a submarine sandwich’s fiber profile with the crunch of red or dark green lettuce, shredded peppers and carrots, and a whole-grain roll.
· If you’re dotty for donuts with your morning coffee, try switching — at least sometimes — to whole-grain granola bars instead.
· Beans are bursting with fiber. Pinto beans have 15.4 grams of fiber per cup, while black beans have 15 grams; try sprinkling all kinds of beans in soups, stews, and salads a few times a week, or enjoy bean and veggie-rich burritos.
· Cooking can reduce a food’s fiber, so enjoy lots of your veggies raw. When you do cook vegetables, try steaming them, or cooking them quickly and easily in the microwave.
· If there are cookie monsters in your house, satisfy their sweet tooth, and boost their fiber intake, by switching to hearty oatmeal-raisin cookies.
· Stock your pantry with quick cooking brown rice and whole grain pasta in fun shapes.
· Experiment with produce-rich cuisines. Try Middle Eastern foods like tabbouleh (8.2 grams of fiber per cup of bulgur wheat) or hummus (over 10 grams of fiber per cup of chickpeas), or enjoy a quick Asian stir fry.
· Substitute common staples such as pasta, white breads, white rice with those made from unprocessed grains loaded with fiber.
· Add shredded vegetables like zucchini or carrots to spaghetti sauce.
· Add fresh fruits to your diet. Mangoes have some big advantages over other fruits. They contain more fiber than most, which helps you curb your appetite.
· Try fruit smoothies for fun fiber. Blend low-fat yogurt, fruit juice, and fresh or frozen fruit to make a quick breakfast or as a snack.
· Love your steak and potatoes? Try topping both with onions, mushrooms, and tomatoes, sautéed with a touch of olive oil and herbs.
· Switch to corn tortillas, which have 50% more fiber than flour tortillas.
· Substitute quick or old-fashioned oats for up to one-third of the white flour called for in recipes.
· For a rich, intense flavor, try spearing vegetables and fruits on skewers and cooking them on your grill.
· Treat your sweet tooth and get more fiber with a fruit salad. Try bananas, blueberries, and apples, sprinkled with walnuts and shredded, unsweetened coconut.
· Hold on to more nutrients — and cook vegetables faster — by using the microwave oven.
· Warm up with legume-rich soups. Just one cup of ready-to-serve bean and ham soup has over 11 grams of fiber, while pea or lentil soups bulk up with 5 or more grams each. The American Heart Association says that diets high in complex carbohydrates and fiber can reduce your risk of a host of conditions, including obesity, high cholesterol, coronary heart disease, and other chronic diseases.

So savor sweet summer berries, hearty whole grains, and crisp colorful veggies. It’s easy — and delicious – to enjoy fiber’s bountiful benefits.

Check out “Fit Deck” Cards! You can take them with you wherever you go. Lots of variety without needing alot (if any) equipment.

You can find out more at www.DawnFranklin.com

Enjoy!

Dawn

Clients ask me from time to time what I eat during the day, so I thought I would share with you what I ate yesterday. It was a crazy busy day and most of my meals would be considered “on the go” meals. Yet, I still managed to eat healthy at times when it would have been easy to make the excuse that “I don’t have time” to eat right…..

Meal#1 (snack)

I usually grab one Cliff Kids “ZBar” before my 5:30a.m. boot camp. You don’t want to crazy and eat these all day but it’s better that not eating anything. You get your carbs and your proteins in an easy to grab bar.

Meal #2

After camp (within 60 minutes of the workout) I had oatmeal with dried cranberries, a few walnuts and some ground blueberry flax seed. The old fashioned oatmeal, not that instant stuff. Sometimes I also have a side of scrambled eggs (one whole egg and two egg whites). This particular day I was out of eggs. I lightly spray the pan with Canola or Olive Oil spray.

Meal #3 (snack)

This was a strange yet healthy”snack”. A serving size of cottage cheese, a little bit of whole wheat cereal (the squares), a few blueberries (a power berry) and a little bit of mandarin oranges. It was actually quite good! I had some protein, carbs and fruit! Remember, fruits and vegetables are considered carbs too….contains fiber as well.

Meal #4
Trader Joe’s has some quick and healthy meals, so I usually grab a few that I can heat up in the microwave. This particular items is called “stuffed pepper”…..3 minutes in the microwave an you get your carbs, protein and even a vegetable. There are two in a pack and I had one, put the other one in the refrigerator and had it the next day. Hey, if you like to cook that is wonderful. I don’t mind cooking, as long as it’s made healthy and fast.

Meal #5 (snack)

This was kind of a lame snack but I was running out the door and had to grab ‘something’. Besides, a banana is a much better choice than running to a fast food joint and getting a burger any day.

Meal #6
I had a portion size of chicken (lightly breaded…healthy version from Trader Joe’s), asparagus, and spinach salad with dried cranberries, cut of mozzarella, walnuts and balsamic vinaigrette.

(you can flip flop meals 5 and 6 so your last meal of day not so big)

Of course I had my water throughout the day and my Juice Plus. I usually eat every 3 hours to keep my metabolism going. Keep that fat burning machine burning all day……eat!

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HEALTHY TIPS:

I was recently asked by a freelance reporter some questions for an online article she is writing…below are her questions and my answers. I thought I would share them with you. Enjoy!

“Hi Dawn,
I’m a freelance writer for MainStreet – a new site from TheStreet.com – and I’m writing about different ways people can slip healthy habits into a work week (such as taking the stairs not the elevator, packing healthy snacks, etc.). It would be great to get you to weigh in on this sometime before Friday morning. I’ve attached a few questions below.

Thanks so much, Alina”

Can you tell me three ways people can fit in a healthy alternative into their daily/weekly routines (please explain why that’s a healthy option)?

1. Cook your food in bulk on Sundays and Wednesdays, then keep all the extra food in the refrigerator/freezer. Then pack your food the night before each work day. Most work places have refrigerators and microwaves available. It’s all about setting yourself up for success with eating. If you plan ahead and make it convenient for yourself you will be able to eat right even when you are rushed at work. So on Sunday, cook up or prepare enough food to last you until Wednesday. Then on Wednesday do the same. You just need to pack your bag the night before. This type of convenience is a lot better than the fast food or restaurant option. We tend to get so busy at work (or at home if you are a stay at home mommy) that our gut reaction is to “run out and grab something.” Also, get a stop watch or a timer (or set cell phone to vibrate) and have it go off every 3 to 4 hours. This way won’t get so caught up in work that you forget to eat.

2. Schedule your workouts and treat it like an appointment. Women in particular would NEVER cancel their hair or nail appointment….treat your workout like a hair or nail appointment. Men can do the same, think of something you would never cancel.

3. Get real with yourself…..working out and eating right is not rocket science. If you are looking to lose weight or begin to live a more healthy lifestyle you don’t have to eat like a bird, you just have to make healthier choices. For example, before you eat that 1200 calorie slice of cheese cake ask your self, “Self, is this the most healthy choice I can make today?Instead opt to share that 1200 calorie slice of cheese cake with a couple of friends. Savor every bite!

Why is it important to stay healthy during a busy work week and what’s the best thing to remember?

With all the technology we have today….cell phones, computers, ipods…..everything moves at lightening speed these days. We have all got to learn to slow down and make sure we are taking care of our mind, body and soul. The day starts at 8a.m. and it goes by SO FAST that some of you leave work feeling hungry and warn down. Then you have to go home and do work around the house. Some of you have to cook, clean, help the kids with homework and so on. You must learn how to balance your work day, eating right, getting a good workout in so you CAN go home and be productive and ‘present’ around those you love. Remember, you “work to live” instead of “live to work.” Find the balance.

Have a great DAY!

Dawn Franklin

Chief Fitness Fanatic

AhwatukeeBootCamp.com

DawnFranklinFitness.com

I’ve been in the fitness industry now for almost a decade and I’ve heard every excuse in the book and here is my version of David Letterman’s “Top Ten List” :

10. I’m too tired to work out

9. I’ve got children

8. I don’t have the money

7. I don’t like to sweat

6. I can’t get up that early

5. I’m too busy/ don’t have time

4. Exercise is boring

3. I’m too intimidated to go to the gym

2. I can’t get motivated

…..and the #1 Reason to not start a workout program that can help you become healthy, fit, energized and confident…..

1. I have to get into shape first!

Really though? Are you going to keep on making excuses or are you going to carve out 1 hour a day, 5 days a week to become healthier, happier, lose inches and gain confidence?! There are ladies taking my Adventure Boot Camp and they are from all over….Tempe, Ahwatukee (Phoenix), and Chandler. The ones that make NO EXCUSES and have signed up for the outdoor fitness program here in Phoenix are the ones making GREAT strides with their health and fitness. Not only with their appearance but with their health. Blood pressure going down, cholesterol going down and so on. The ones with the best results are also the ones that are working on how they eat every day. Eating out 5 nights a week is not going to help you reach your goals, having a greasy burger a few times a week will not help either. Really, it’s not rocket science…you all know what to do and we/you/me all need to stop making excuses and start taking care of ourselves. “If you don’t take care of your body, where else will you live?”

Take Care everyone,

Dawn Franklin
http://www.ahwatukeebootcamp.com/
http://www.dawnfranklinfitness.com/

Want to lose 5-15 pounds in 28 days?
go to http://www.ahwatukeebootcamp.com/

SIDE NOTE: Good News! Coming soon….an Adventure Boot Camp in CHANDLER! You found the blog for Dawn Franklin Adventure Boot Camp of Ahwatukee and soon, Chandler. My current camp is also known as “Ahwatukee Boot Camp” or “Ahwatukee Adventure Boot Camp”. With this expansion I wanted to change the name slightly but all my camps will be ADVENTURE boot camps, part of the largest boot camp program in the world…..Your life, Your body, Your ADVENTURE! There are over 10 independently owned and certified Adventure Boot Camps here in Arizona and over 200 in the U.S. and around the world. To find an Adventure Boot Camp near you, check out www.AdventureBootCampAZ.com

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Today I wanted to share with you a book that I read a few years back called “Don’t Sweat the Small Stuff …..and It’s All Small Stuff.” The back cover reads, “….a book that shows you how to keep from letting the little things in life drive you crazy. In thoughtful and insightful language, author Richard Carlson reveals ways to calm down in the midst of your incredibly hurried, stress-filled life. You can learn to put things in perspective by making the small daily changes he suggests, including advice such as “Think of your problems as potential teachers”; “Remember that when you die, your “In” box won’t be empty”; and “Do one thing at a time.” You should also try to live in the present moment, let others have the glory at times, and lower your tolerance to stress. You can write down your most stubborn positions and see if you can soften them, learn to trust your intuitions, and live each day as if it might be your last. With gentle, supportive suggestions, Dr. Carlson reveals ways to make your actions more peaceful and caring, with the added benefit of making your life more calm and stress-free.”

It’s a small book and a great read. Part of living a healthy lifestyle is creating peace within yourself. You can eat right and exercise but if you are always stressed and never get sleep, that will of course affect your health. Take care and enjoy the read!

Dawn Franklin
Healthy Lifestyle Expert
www.AhwatukeeBootCamp.com
Want to lose 5 -15 pounds in 28 days?
Sign up for boot camp today!

Hello all,

There are some basic techniques you can learn to make your running more enjoyable. Below are some running tips from my future Adventure Boot Camp instructor who will be starting my newest location in Chandler later this year. Her name is Jennifer Myers and she is also a certified running coach. I asked her if she would like to share some running tips with my campers and anyone who reads my blog and she said she would love to! Enjoy! Thanks Jennifer!

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Dawn,

Thanks for the opportunity for me to “chime in” on running form and technique. Running is clearly an acquired skill. And just like any other skill, it can either be poorly performed or perfected. As a running coach, I teach a running method called “Pose” by Dr. Nicholas Romanov. The Pose method of running maximizes the energy found in nature (gravity) and minimizes human energy so that we can increase speed and endurance, and at the same time reduce injuries. While the Pose method of running is fairly simple, it takes some time to perfect and be comfortable using it – after all, we’ve all had our own running style since we were children!

Chances are you know a lot of people who stopped running because their bodies simply couldn’t take the pounding. Or perhaps you have done the same, having frown tired of constant soreness and pain, the shin splints, the aching knees, the bruised heels or even the dreaded plantar fasciitis. The key is to stop pounding the pavement and start passing lightly over it.

• The knees always stay slightly bent, to fully absorb any road shock. The foot strikes the pavement only at the forefoot (ball of the foot) and stays on the ground for the minimum amount of time possible. And most importantly, the foot strike comes directly from below the body and not out in front.
• Listen. Instead of thud, thud, thud, you now near tap, tap, tap. Focus on tapping.

• Keep your body as a whole leaning forward from your ankles.
• Keep shoulders, hips and ankles along one vertical line.
• Always keep your knees bent.
• Keep your support and body weight on the balls of your feet.
• Change support quickly from one foot to the other.
• Pull the ankle from the ground straight up under the hip by using the hamstring muscles during the change of support.
• Don’t push off or toe off, lift only.
• Don’t land on the heels or put weight on them while on support, they can only slightly touch the ground.
• Don’t move your weight to the toes; pull your ankle up when weight is on the balls of the feet.
• Don’t increase your stride length or range of motion to increase your speed; they are a function of speed.
• Keep knees and thighs hanging down and relaxed during swing.
• Don’t fix on landing, just lifting.
• Your legs should land themselves without any muscle activity, just by gravity pull, stretch reflex and momentum.

Breathing while correctly using the Pose method is a natural task. When you use gravity as your means of energy, your muscles do not have to work to move your body.
Now we all now what happens in Dawn’s Boot Camp when we use our muscles – our heart rate starts to increase and we start to breath faster. This is the body’s natural reaction to get oxygen to the muscles that we are using. But what if, while running, we didn’t have to use any muscles (or very little muscles)? That would give us more endurance because our oxygen is not going to the muscles – its going to our lungs where we need it the most.

Currently, there are different breathing techniques while running that can be used. Though not everyone agrees on the same principle of breathing, some concur that it is generally considered good practice to breathe through both the mouth and nose. The act of methodically breathing through both the nostrils and mouth can result in more oxygen through the airways. Oxygen should come from the diaphragm and not the chest. If done correctly you should feel your stomach contract in and out. Improper use of this technique may add extra strain to your shoulders, resulting in a tighter feel in the upper body. This can of course have adverse effects, making your run a shorter one.

Another widely accepted practice of breathing techniques while running is maintaining what is known as a breathing ratio. A breathing ratio of 3:2 can help keep a healthy supply of oxygen circulating in the body. Keeping the 3:2 ratio means that for the first three steps you’re inhaling, meanwhile exhaling for the next two, alternating between steps. A 3:2 ratio is most commonly used for a light jog. If running exceptionally fast your body may instinctively switch to a 2:1 ratio. That means for every two steps of inhaling you only exhale for one step.

I know that I have thrown a lot at you about running and I definitely don’t expect anyone to perfect the Pose method of running on a FUN RUN. But with practice and an open-mind, running can be an easy, natural form of exercise for everyone.

Be on the look out for a FREE running clinic in the next several months. It would be a great opportunity to learn the basics of the POSE method with a certified running coach and get a glimpse into what an EZ8 Running Camp can do for your speed and endurance – plus it’s fun!

To your health,
Jennifer Myers
Lifestyle and Fitness Coach, CPT

Hello all:

I’m reading a good book right now by Kathy Freston called “Quantum Wellness”. I’m not a vegetarian, but she has some good recipes for vegetarians in her book. It is a really good book about having or maintaining a healthy body, mind and spirit. On page 160 she has a section called “Accept What Is”.

Part of this section reads:
“When we try to keep fear at bay because we think it would be better to “let it go” or “be brave,” we actually feed the energy of the very thing that stands in the way of our progress. Suppressing difficult feelings is hard work.
It’s time to open up, to go deep. Every time you are tempted to shut down, breathe deeply and listen. Find compassion for the parts of you that are suffering. Facing the suffering is what will alleviate the fear, not turning away from it. In fact, when you do this, when you face your fear, you discover that there is nothing to fear, because the worst is happening and you are actually okay.”
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That is good information as we all have tough situations that arise in our lives. Loved ones pass away, sickness comes into your life, you lose your job after many years of service, or someone simply runs you off the road. Whatever the case may be, just be in the moment and accept it. As it is said, “This to shall pass.”

If you are sore from bootcamp, breathe into it, soak in the tub with some EPSOM salt and drink lots of water! Work through it as you work through other things in your life that seem overwhelmingly difficult at the time.

All my best,

Dawn Franklin
Ahwatukee Adventure Boot Camp
Want to lose 5-15 pounds in 28 days?
check out www.AhwatukeeBootCamp.com

I shared the following email with my campers today and thought I would add it to my blog. We all get stressed at times and meditation is a great way to relieve stress, along with exercise.

Enjoy…
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Hello Campers!

Try this tonight or another night…..

Try meditating…..

Go into your room, make it as dark as you can. Try to get rid of any noise (TV, Radio, ask kids to be quiet)….

Get comfy either lying in your bed or sitting in a chair or sitting indian style on your bed.

Close your eyes and just breath….feel yourself breath in and breath out….just concentrate on your breath. The other thing you can do is say something over and over again so your mind will not wonder (which you will notice it will do). You can also play music, the soothing kind with no words.

Do this for 10 minutes, the the next time try 15…then 20, 30 and 60 minutes. You will be amazed how much this will do for you. Relaxing the mind and giving your mind some relief from everything that goes on inside of it, that is powerful.

So, give it a try! Enjoy and relax the mind.

Yours in Fitness,

Dawn Franklin
Healthy Lifestyle Expert
#1 Outdoor Fitness Boot Camp in Arizona
Largest Boot Camp Program in the World!
www.AhwatukeeBootcamp.com
email: Dawn@AhwatukeeBootcamp.com
ph: 623-640-2680

Excess Post-exercise Oxygen Consumption (EPOC)

The Wikipedia definition of EPOC : “Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity.”What type of exercise, aerobic or anaerobic, produces the largest EPOC response? A quote from Wikipedia: “all studies comparing the two show that anaerobic exercise increases EPOC more than aerobic exercise does.”Resistance exercise (strength training – includes body weight training) is primarily anaerobic. What type of resistance exercise, standard or circuit, produces the largest EPOC response? One study by Murphy and Swartzkopf (1992)1 compared standard resistance training and circuit resistance training. The circuit resistance training produced the larger EPOC response compared to the standard resistance training. The type of training that produces a larger EPOC response is the type of training we do at Dawn Franklin ADVENTURE Boot Camp for women (Ahwatukee Boot Camp).

Our aim is to safely increase exercise intensity over a period of weeks to a high level. We do this by working the muscles on one exercise and then quickly moving to the next exercise. You slowly build up to this training. Each individual will go to an intensity level that will be appropriate for them, one the person feels she or he can reasonably handle. No time is wasted. We eliminate rest; you rest when you go home.

You will be surprised how hard you will be breathing after such a workout. You will increase strength, flexibility, tone, muscle, cardiovascular ability, and produce a larger EPOC response – you will burn more calories during and after the workout. This is an incredibly efficient workout, as it affects so many factors of good health in such a short amount of time. If you don’t have time to exercise or if you hate exercise but know you have to do it this is the type of exercise that produces the most bang with minimal time in the gym.

Excerpts from: 1 Murphy, E. and Swartzkopf, R. 1992. Effects of standard set and circuit weight training on excess post-exercise oxygen consumption. Journal of Applied Sport Science Research, 6(2), 88-91.

END OF ARTICLE

So, ladies of Dawn Franklin ADVENTURE Boot Camp of Ahwatukee, enjoy your EPOC training!

And remember: Fitness boot camps are not about military exercises which are designed to break you down and build you back up. Adventure Boot camps are about appropriate, challenging, fun and safe exercises that will sculpt your body the right way as quickly as possible.

YOU’RE WELCOME!

Dawn Franklin
Do you want to lose 5-28 pounds in 28 days?
Check out www.AhwatukeeBootCamp.com