A List of Foods That Boosts Your Mood

When the going gets tough even the tough reach for a cup cake. Instead of making this blog post about comfort food (cakes, cookies, mountains of chocolate, etc.), I decided to blog about foods that boosts your mood. There is a direct correlation between our food and our mood. Being unaware of the importance of eating  proper nutrients to function, could be the reason why a person's mood and attitude goes bonkers. There are actually certain foodsand snacks that  can be eaten to boost mood, combat PMS, and even knockout depression. Because I care about your development and happiness, yes YOU ... here is a super charged A-List of awesome foods that can help you walk on sunshine even on a cold cloudy day.

Research shows that people who eat processed foods have a high level of depression. So be sure to buy fresh fruits and vegetables.

Consume more Fruits & Vegetables: At least Seven Servings Per Week Research shows that emotional health rises with fruit and vegetable consumption (it's best to buy from the Farmers Market vs the Super Market. When you purchase fruit from farmers it's more likely that you are buying real fruit and not genetically modified items). Also, according to research your mental well being and your fruit consumption is directly related.

Foods rich in Calcium and Vitamin D are a natural mood booster. If you're lactose intolerant be sure to grab a Calcium and Vitamin D supplement to help supply you with the levels your body needs. During a women's period of ovulation her Calcium count is low. Balancing calcium and Vitamin D levels can aid in PMS moodiness.

Salmon: 2 to 3 times a week. Omega 3 Fatty Acids help combat depression. Studies suggest that diets high in Omega 3 polyunsaturated fat may decrease the risk of muscular degeneration as you age and Fish Oil may reduce stress related aggression. Fish also reduces PMS Symptoms.

Sunflower Seeds are rich in selenium which is the ultimate feel better nutrient.

Carbohydrates increase levels of serotonin. Serotonin is responsible for elevating your mood.

Here is a small quick vegetarian recipe to help aid in your mood boosting (vegans remove eggs and yogurt). This recipe is rich in Vitamin B and Omega 3 Fatty Acids 

Flaxseed Falafel Sandwhich 

Vitamin B6 and Omega 3 Fatty Acids

recipe from health.com

Ingredients: 

Flaxseed, 

chickpeas, 

garlic, 

parsley, 

lemons,

cumin, 

coriander,

red pepper, 

breadcrumbs, 

eggs, 

olive 

oil, 

pitas, 

lettuce, 

fat-free yogurt, 

tomatoes, 

cucumber, 

green onions, 

cilantro, 

jalapeno pepper 

More food choices are:

Tofu

Brown Rice, and Chickpeas are both rich in Magnesium, Vitamin B6, & Manganese which aid with PMS, irritability, and depression.

Spinach

Sea Salt (not in high amounts but research shows depression in those deficient of salt)

Folic Acid

Beans are rich in magnesium and helps to regulate serotonin.

Oatmeal

Bananas (Click Here to read about this Xtreme Power Fruit)

Apples

& Almonds

Do you know of any other foods that are mood boosters?

Altering your diet to help relieve everyday stress and anxiety is a great way to take responsibility for your mental, physical, and emotional well being. You don't have to wait until the peak of spring or summer to bloom with an awesome attitude. Start by eating the right foods to boost your mood. 

(Shared from http://ProBoxingFitness.Net)

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Free Work Out Plan...Enjoy :)

(This is a re-post from ProBoxingFitness.Net)
Prom is just around the corner and of course prom goers want to look there absolute best. If you live out of town and can't get to The Fitness Loft (4529 Germantown Avenue 3rd FL) to experience the awesome quality training offered by our Sincere, Experienced, Licensed, and Certified Professionals :) but  really need to get started quick and wouldn't dream of being trained by some other Personal Trainer dude or gal :) then here is a FREE workout plan designed just for you.

Boxing For Fitness In-Home Work-out

You are going to need:

A Rope 

A Fitness Exercise Ball 

A Set of Dumbells (3lbs)  Target Area 

A Set of Dumbells (at least 10lbs) 

A Yoga Mat

(The cheapest way to get these items would be to borrow them, or catch a $0.25 - $3.50 sale at a flee market, or purchase from a discount warehouse for $1.99 to $4.99, or get it on sale in the sports section of a department store, or a Sporting Goods store for $4.99 -$19.99)

Ok let's get started!

First, let's focus on your warm up.

We'll use the jump rope to warm up your body temperature and circulate blood and oxygen through out the various muscles in your body. A warm up warms you up and helps prepare your mind and body for the workout. A warm up can also aid in decreasing the risk of injury by offering elasticity and flexibility to cartilage around joints and for muscles.
Target Area: Conditioning, and Full Body Toner

Warm Up

Skip rope at a easy and comfortable pace for 5 minutes. Inhale and exhale through your nose.

After 5 easy minutes of jump rope, pick up the pace with high knees for 2 minutes.

This will get your heart rate pumping and help you break a sweat. You will have skipped rope for a total of 7 minutes. Take a 60 minute break before starting your work out.

Perfect Punch Work Out 

Use the 3lb Dumb Bells for the perfect punch work out.
Stand tall with your chin down and arms in ready position.
Target Area: Upper Body Toner

Next twist your arm inward while extending outward.

Walk forward while alternating arms.

You can do this exercise walking forward or marching in place. Your stepping foot should match the arm you are extending outward. Alternate for a total of 50 times (25 arm extensions for both the left and right arm) For a more advanced workout, increase by 50 for as high as you would like to go. 

Next lets Zone In On Those Abs!

Complete the core exercises by mimicking the steps below.

Lay flat on your mat with your knees up and your feet together. 

Focus on your core as you do these steps. . 

Target Area: Core Strength, Rectus Abdominis, Transverse Abdominis, Internal, & External Obliques

Position 1

Position 2

Position 3

Position 4

Position 5

Position 6

Position 7

That was 1. Repeat these steps until you complete 10. If you are looking for a more challenging exercise do 3 sets of 10-30. Be sure to keep great form as you go along.

The Exercise Ball is a great way to work your core. Follow the steps below to begin your core workout with the Exercise Ball. 

Have a seat on the Exercise Ball with your hands behind your head and your back straight.

Target Area: Core Strength

Position 1

Position 2

Dumb Bell Curls (10 to 25lbs)

Target Area: Biceps

Step 1

Hold both Dumb Bells in each hand with each of your palms facing upward.

Step 2

Curl down first on one arm, while holding the other arm in the ready position.

Step 3

Now curl up-ward holding the dumb bell in the full curl position 

(be sure to continue holding the other arm in ready position while working reps)

Step 4

Step 5

Alternate arms while holding the opposite arm up in ready position. 

Position 6

Position 7

Repeat these steps. Do 3 sets of 15.

And there you have it...your very own mini Boxing For Fitness Work Out designed just for you prom goers.

This routine was especially made to help tone up and improve the cardiovascular endurance of beginners. Adjust the reps, weights, and warm up to suit your level if you would consider yourself an elite athlete. 

Adjust Your Diet

Yep, It's the word that everyone hates, DIET. Here is what we are going to do, NO SODA's...NO SUGAR OVERLOADS (ie Kool Aid or anything similar). Your water intake just amp'd  up that's all you are going to be drinking... well sort of. Only do 1 soft drink/juice drink per day (if you are absolutely addicted) and sip on that ...no seconds allowed. DRINK WATER. 

Also, Have a great breakfast to start your day and a good lunch. When dinner time roles around keep it healthy more veggies than usual and NO eating meals after 7pm. A healthy snack after 7pm will do you just fine and NO a T-Bone steak, Cheese Eggs, and Welch's Grape IS NOT A Snack. 

And there you have it. Your FREE NO EXCUSES workout plain to a leaner you for prom. C.J. from New Jersey, Thanks for asking that question, I really do enjoy helping in any way possible.

You don't have to be a boxer to gain the "Eye Of The Tiger" Ask your fitness/competitive edge question to ProBoxingFitness.NET and get the answers you've been looking for. All selected questions will be answered via blog post so be sure to check back.

Send Questions To AskPBF@proboxingfitness.net

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Review of Wedge & Fig in Olde City Philadelphia

We often like to eat within 30 minutes after our work out so we decided to visit Olde City's Wedge and Fig after boot camp.

As we approached the tiny bistro, it was spilling over with people. Everyone insisted on waiting despite the 30 minutes it would take for seating (suggested by the host). I took that as a good sign and insisted that we stay as well. 

We were glad we did. First, we did not have to wait 30 minutes to be seated. Anya is very inquisitive and noticed an alley on the side of the bistro. I inquired about the tunnel/alley which lead to the rear of the building and ... ta'dah! The alley lead to available seating in the back with the relaxing decor of a  "private garden" as I like to call it. Turns out you have to specifically ask for this particular section. It's more private then the general bistro experience. 

It was a perfect little place to enjoy brunch. I didn't order any of their fine cheese that day but the tea, sandwich, and soup were all wonderful. 

The tea was soothing. The tuna was fresh and the cheddar was flavorful to say the least. The entire experience added to an already lovely day right after getting our Xtreme Fitness on. 

I had the French Melt - savory Tuna Lautrec and Cantal Cheddar on a rustic French roll with a Pot of Rooibos Chai Tea. Anya had the omelette of the day served with Lemon Parmesan Potatoes, Multigrain toast, and soup of the day. I would definitely suggest  taking a visit, and don't forget to ask for private seating in the back.

-Rah'sh of TeamXtremePhilly.com

View Menu Here

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Inhale The Best Exhale The Stress: Affirmations & Well-Being

Sometimes it’s hard to stay motivated to get fit. If you haven’t made it a lifestyle change and even when you have, some days are just better than others. When it comes to goal setting and staying focused, people can be their own worst enemy. Some of the  things that they feed themselves mentally and physicallycan be very defeating.  Trying to accomplish goals in fitness (and in life for that matter) will sometimes take a total reprogramming of the mind.  We deserve to live well and be well.  

Affirmations, Meditations, and/ or Positive Thinking exercises are a great way to start exposing yourself to your better half. The half that says, “ Yes, I can achieve that now” … instead of the half that’s trending along with the popular  phrase, “Ain’t nobody got time for that!”

Affirmations foster a belief that we have unlimited personal power and have control over three very important things in our lives…

• ·         the thoughts we think
• ·         the images we visualize
• ·         and the actions we take

which navigate the direction and road we travel in life thus having better control over these three equals better control over our direction in life. Some people strongly believe that affirmations can completely change outcomes and a person’s life for the better.  I feel focused when I take the time to affirm my goals. I use affirmations to help keep me focused on my goals and to remain strong within.
I do affirmations while falling asleep and when I wake up in the morning. I chose these times because it is said that our subconsciousness is most influenced during this time (ie: watching a movie before going to bed then dreaming of a similar theme etc.) Here is a personal visualization and affirmation vid I don't mind sharing in hopes that it will continue to attract wellness to me and inspire someone in the process.

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Quick, & Healthy Meal On a Budget

Black Bean and Pepper Tortillas

Many people look at being a vegetarian as a hassle. They think that it takes forever to make a meal. And even when it’s prepared they ask, “how can it possibly be good without meat?” As a vegetarian, I’ve made it my BUSINESS to prepare easy, cost effective meals that don’t a long time to make. I’m ALWAYS busy, if I’m not at XTREME Fitness teaching boot camp classes or training a client, I’m home being supermom to a three year old. Therefore, I have to be quick and everything needs to ALWAYS look and seem effortless. So with that being said, I offer to you: 10-20 Min Black Bean and Peppers Tortillas. Enjoy! 

Black Bean and Pepper Tortillas

Prep time: 10 Minutes
Ingredients

1-package of organic whole wheat tortillas

1-can of organic black beans

1-red onion

1-green pepper

1-Jalepeno pepper (optional)

¼ cup shredded cheddar cheese

¼ cup sour cream

1-teaspoon of olive oil

Directions:

Heat olive oil in skillet under low heat. Chop up onions, green peppers, and jalapeño peppers and cook them in olive oil until they are brown on the edges and limp. Wash the black beans off with water in a strainer and add them to the skillet stirring them for 5 to 8 minutes. Add the diced tomatoes to the skillet and simmer for 8 to 10 minutes until thick. Put five or fewer tortillas on a microwavable plate and cover them with a damp paper towel. Microwave in 30-second bursts until they are warmed through. Add the beans, peppers and tomatoes to the wrap, sprinkle some cheese on top and a spoonful of sour cream (optional).

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FREE Boot Camp Session @ FIT GYM Phila, Pa.

SAY NO TO EXCUSES AND YES TO ...

*Strength

*Core

*Agility

*Plyometrics

And

Team Xtreme has developed a complete fitness program suitable for champions but do-able for EVERYONE. We call it The X-Factor!

Get 10% Off of our Weekly OR Monthly Pass!

Location 1: Northern Liberties

Fight Firm Mixed Martial Arts Facility

1016 Buttonwood Street

Philadelphia Pa 19123

www.fightfirm.com

Time:

Tues & Thurs 6pm to 7pm

Sat & Sun 8am to 9am

10am to 11am

_____________________________________________

Location 2 (Demo Session): University City

Saturday Jan 5th

FIT Gym

4415 Chestnut Street

Philadelphia Pa 19104

Email  Team X 

info@teamxtremephilly.com

Call Team X

Tel  707 40 TEAM X

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Are waffles a healthy choice?

Quite naturally, I planned to fill this holiday season with all the people and things I love, so I thought of my
all time lovable favorite...Belgian Waffles. Don't get me wrong, family and friends rock like no other and though I absolutely love them too...I couldn't unwrap my mind from around having the deliciousness ( I hope that's a word) of waffles to start my morning during the holiday. I absolutely didn't giva' damn ... if waffles were not the "healthy choice" I was gonna eat' em any way. Damnit it's the holiday! However; to justify my oh'so justifiable tangent about waffles and why it's ok to cheat with them... I Google'd "waffles" in hopes of finding some evidence that somehow sugar, flour, and some other stuff was a "healthy choice" thus continuing my journey on this xtreme road to victory (which in my case is a healthy lifestyle) after the sport of boxing.

Copyright 2012 Rah'sh Photography

The Google search suggests that there is a God/Buddha/Sumbuddie somewhere, because these thick delicious bread filled waffle guys can be healthy after all :) Turns out that you can transform these gut busters into healthy pleasantries by replacing bleached flour with wheat/whole grain flour, syrups and powered sugar with fruit toppings ( I chose bananas but strawberries and blueberries are great with as well), and I decided to top it off with Cool Whip (in my opinion it's a better choice... 2g of sugar vs 30g found in syrup).

My body doesn't favor milk and neither does company after it sits in my belly for over 30 minutes so I often choose Almond Milk (rich in Vitamin E, and more vitamins and minerals than soy and rice milk) #pow.

Along with the waffles, I decided to have raw oatmeal. While preparing the oatmeal my baby sister asked, "Raw Oatmeal? I thought oatmeal was raw?" We both looked at each other with a perplexed look ... a totally different blog post ... but for the sake of this one ... lets just say that raw pomegranate oatmeal topped with bananas was a simplistic addition to an already delightful and healthy choice of breakfast/brunch opportunity. It's truly a treat to try (no tongue twister intended) healthier ways to enjoy my favorites during the holiday and any day for that matter. Here's hoping that you find time to enjoy the simple things that make life more interesting. Remember, Extreme Goals call for Extreme Measures...here's to...Xtreme Fitness :)

Recipe: 

Tip: ...try substituting 2 tablespoons orange juice for 2 tablespoons of the milk in this recipe. The OJ tames whole wheat's potentially tannic taste, without adding any citrus flavor of its own (http://www.kingarthurflour.com/recipes/whole-wheat-waffles-recipe)

(Note: For the recipe I didn't use these measurements. I used guesstamation. To anyone who tries this recipe I would love to know how your waffles turned out.)

1 1/2 cups 100% Unbleached White Whole Wheat Flour or  Premium Whole Wheat Flour

• 2 teaspoons baking powder
• 1/2 teaspoon salt (or less)
• 2 tablespoons sugar (or less)
• 1 large egg (or not if you're vegan :)
• 1 1/2 cups lukewarm almond  milk vs. cows milk
• 1/3 cup vegetable oil
• (hey here's a side note try brown sugar vs. white sugar :)

1) Preheat your iron while you make the waffle batter.

2) Whisk together the flour, baking powder, salt, and sugar.

3) In a separate bowl, whisk together the egg, milk, and butter or oil.

4) Mix together the wet and dry ingredients, stirring just until combined. The batter will be a bit lumpy; that's OK.

5) Cook the waffles as directed in the instructions that came with your waffle iron.

Yield: 3 1/2 round Belgian-style (deep-pocket) 7" waffles.

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