SPRING INTO FITNESS
Let's talk Healthy Fats...
Sounds like an oxymoron right?!?!
Well like most, we grew up in the
"low-fat diet" age and we are hear to
tell you that you NEED fats in your
diet!
Fats are the building blocks of our hormones and many vitamins are fatsoluble, meaning we can't absorb them without fat! Also, our brains are
made up of 60% fat...to function properly we need healthy fats. Ever
wonder why the doctor told you to get Omega 3's now you know why!
Healthy fats include avocado, almonds, coconut oil, black olives, flaxseed, chia seeds, grass-fed beef, fish, and whole-eggs. Once you've
included some of these in your diet, investigate other healthy fats -there are plenty to try!
The Child's Pose is a fantastic stress reliever.
Stress, Can it Make you Fat?
Let's face it; everyone deals with stress in their life in one way or another.
Whether it be home life, work money worries, or just feeling blue, stress
can play a number of roles on how our body reacts, and weight gain may
be one of them! Stress is a way of life and for some people, the effects go
beyond feelings of anxiety and discomfort. In fact, stress can cause some
people to feel hungry all the time. Stress may also disrupt sleep, which
could lead to night eating. Typically if we start eating in response to stress it
becomes a learned habit, you don't want this. Instead, learn how to cope
with stress without using food! Here are some tips:
Exercise:
Exercise is the best way to reduce stress! Not only do you burn calories
when you move your body, even a simple activity such as walking releases
a cascade of bio-chemicals, at least some of which counter the negative
effects of stress hormones.
Eat a Balanced Diet:
Never skip a meal, and try to consume six small meals throughout the day
as opposed to three larger ones. This help keep blood sugar levels steady,
which in turn put a damper on insulin production and eventually reduce
cortisol levels all helping to control appetite and weight.
Don't Lose Sleep:
When we don't get enough rest, cortisol levels rise, making us feel hungry
and less satisfied with the food we do eat. Also, lack of sleep can cause
uncontrolled night eating.
Devote Time to Relaxation:
Find activities that make you feel relaxed like yoga, deep breathing
techniques, or meditation.
Raw Honey
The Royalty Athletic Club has 100%
unfiltered raw honey, harvested
locally in Gorham, available for $8.
You've gotta try it!
Grilled Lime Salmon with
Avocado-​Mango Salsa and
Coconut Rice
Ingredients
(6 oz) skinless salmon fillets
3 Tbsp olive oil, plus more for grill
2 tsp lime zest
3 Tbsp fresh lime juice
3 cloves garlic
crushed Salt and freshly ground
black pepper, to taste
1 1/2 cups Zico Coconut Water
1 1/4 cups canned coconut milk
1 1/2 cups jasmine rice, rinsed well
and drained well
1/2 tsp salt
1 large mango, peeled and diced
1 cup chopped red bell pepper (1/2 large)
1/4 cup chopped fresh cilantro
1/3 cup chopped red onion, rinsed under water and drained
1 large avocado, peeled and diced
1 Tbsp fresh lime juice
1 Tbsp olive oil
1 Tbsp Zico Coconut Water Salt and pepper, to taste
Directions
For the salmon: In an 11x7​inch baking dish whisk together olive oil, lime zest,
lime juice, garlic and season with salt and pepper to taste (a fair amount of
each). Place salmon in baking dish, cover and allow to marinate in refrigerator
15 ​ 30 minutes, then flip salmon to opposite side and allow to marinate 15 ​ 30
minutes longer. Preheat a grill over medium​high heat during last 10 minutes of
marinating. Brush grill grates with oil. Place salmon on grill and grill about 3
minutes per side or until just cooked through (turn carefully as the salmon will be
fragile).
For the coconut rice: While salmon is marinating prepare coconut rice. In a
medium saucepan bring coconut water, coconut milk, rice and salt to a full boil.
Cover and simmer until liquid has been absorbed (there may be just a little bit of
excess liquid in center which you can drain off), about 20 minutes. Fluff with a
fork, then let rest 5 minutes.
For the avocado​m ango salsa: While the salmon is grilling prepare salsa. In a
medium bowl toss together mango, bell pepper, cilantro, red onion, avocado,
lime juice, olive oil and coconut water. Season with salt and pepper to taste.
Makes four servings. Serve immediately.
Get Fit For Summer Membership Sale
Looking to get fit or lose weight before your vacation or summer? Take advantage of this
membership sale while it lasts! Rates valid until May 31st!
Single membership, one month, for only $40 and three months for just $140! Stop by
today for couple and family rates!!!
Offer Expires 05/31/2017
Royalty Athletic Club | Website | 603*466*5422
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