Happy Easter!

Happy Easter and Happy Spring from Mama Bootcamp!  Look at these lovely eggs - did you know that one hard boiled egg is an excellent source of choline, protein and Vitamin D?

Calories: 72
Total Fat: 5 g
    Saturated fat: 2 g
    Polyunsaturated fat: 1 g
    Monounsaturated fat: 2 g
Cholesterol: 186 mg - Sodium: 71 mg - Carbohydrates: 0 g - Dietary Fiber: 0 g - Protein: 6 g -Vitamin A: 270 IU - Vitamin D: 41 IU - Folate: 23.5 mcg - Calcium: 28 mg - Iron: 0.9 mg - Choline: 125.6 mg

Enjoy your day, get your fitness appointments planned and we will see you at bootcamp!

Yummy avocados!

Avocados are a fresh, natural, wholesome part of a healthful diet. They’re irresistibly rich in flavor and avocados also provide vital nutrients and phytochemicals. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.  Here are some wonderful recipes from March's issue of Cooking Light Magazine.

Need to ripen your avocado?  Place your avocado in a brown paper bag!  To quicken the process, add a banana, apple or tomato to the bag.  This will produce more ethylene gas and speed up the ripening process. It will usually only take one to three days to ripen.

Enjoy!!

Don't cheat yourself! Drink your water...

We recommend that you drink 80 to 100 ounces every single day.

Drinking lots of a water is one of the easiest way to improve your health and change your body. 

Other than the fact that water tastes refreshing and clean, there are so many other benefits of drinking 80 ounces or more of water every day. Here are just a few…

** Being hydrated reduces/eliminates headaches

** Being hydrated fights fatigue/give you energy

**Drinking water is an appetite suppressant (most of the time that you think you are hungry, you are actually thirsty)

** Water helps kidney functioning properly

** Water helps Liver metabolize and flush out fat and toxins

** You can burn 30% more calories when hydrated

** Being hydrated will give you beautiful skin and hair

** Your body is over 80% water (need I say more)

But wait, there’s more! Drinking water at the correct time maximizes its effectiveness on the Human body as well:

2 glasses of water after waking up; helps activate internal organs
1 glass of water 30 minutes before a meal; helps digestion
1 glass of water before taking a bath; helps lower blood pressure
1 glass of water before going to bed; avoids stroke or heart attack

Find your Mojo with 80-100 ounces every day. Your body will love you for it!

Planning your food for Sunday? Here is a great recipe.

Southwestern Layered Bean Dip

I have made this recipe many times, and it is always a crowd pleaser!   I got it off of EatingWell.com quite some time ago.  All the ingredients and instructions are below, but here is also the link from the EatingWell.com website:  Bean Dip Recipe.  Enjoy!

Makes: 12 servings, about 1/2 cup each
Active Time: 20 minutes
Total Time: 20 minutes
NUTRITION PROFILE  Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low sodium |Healthy weight | High fiber | Gluten free |
 

INGREDIENTS

• 1 16-ounce can nonfat refried beans, preferably “spicy”
• 1 15-ounce can black beans, rinsed
• 4 scallions, sliced
• 1/2 cup prepared salsa
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 cup pickled jalapeño slices, chopped
• 1 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup reduced-fat sour cream
• 1 1/2 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1 medium avocado, chopped
• 1/4 cup canned sliced black olives, (optional)

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

NUTRITION

Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 starch, 1 very lean meat, 1 fat

Drink your water!

Thanks so much again to Julian and Sports Authority for donating water, bagels and fresh fruit for our 2015 Celebration Run!

Drinking lots of a water is one of the easiest way to improve your health and change your body. 

Other than the fact that water tastes refreshing and clean, there are so many other benefits of drinking 80 ounces or more of water every day. Here are just a few…

** Being hydrated reduces/eliminates headaches

** Being hydrated fights fatigue/give you energy

**Drinking water is an appetite suppressant (most of the time that you think you are hungry, you are actually thirsty)

** Water helps kidney functioning properly
** Water helps Liver metabolize and flush out fat and toxins
** You can burn 30% more calories when hydrated
** Being hydrated will give you beautiful skin and hair
** Your body is over 80% water (need I say more)

But wait, there’s more! Drinking water at the correct time maximizes its effectiveness on the Human body as well:

2 glasses of water after waking up; helps activate internal organs
1 glass of water 30 minutes before a meal; helps digestion
1 glass of water before taking a bath; helps lower blood pressure
1 glass of water before going to bed; avoids stroke or heart attack

Find your Mojo with 80-100 ounces every day. Your body will love you for it!