Eat Your Salad For Breakfast – Your New Weight Loss Strategy October 27, 2009
Posted by jamieatlas in denver, Health, nutrition, weight loss, worlds biggest loser.Tags: breakfast salad, denver, denver nutrition, denver personal trainer, denver weight loss, weight loss, weight loss program
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Ok, so I don’t often get excited about weight loss strategies or weight loss books – but I have a new theory on how to get my clients in shape fast and I am pretty excited about it.
It has to do with breakfast (the most important meal of the day) and salad (one of the easiest ways to get your veggies into you).
If weight loss is important to you, this may be the easiest and fastest way to make a positive change in the relationship between you and your bathroom scale.
Ok little buddy. Lets just hug it out and try again in a few days, ok?
The new most important meal of the day: the breakfast salad!
Now, before you scoff heartily at my preposterous suggestion, ponder this. What do you normally eat for breakfast? Chances are it’s a high carb, quick burning meal that you scoff down without really chewing or enjoying. Or nothing.
When do you normally eat lunch?
Is there a lot of activity you need to do (mental and/or physical) that might require a sharp mind and/or energized body?
If you were to run a marathon, would you eat nothing for 14 hours beforehand?
Tell me that doesn't look better than a bowl of soggy cheerios!
If you eat dinner then skip breakfast, that is exactly what you are doing when you show up to work with an empty stomach, work for 3-4 hours then desperately claw at the starbucks counter for something less than healthy to quickly refill your energy stores (9pm dinner, 11am lunch = 14 hours time difference – you never thought of it like that, did you?)
The whole ‘breakfast is the most important meal of the day’ battle is not what I want this article to be about, so if you don’t believe me then try finding research that supports NOT eating breakfast. I would be interested to hear what you find…
Back to my brekky salad suggestion. I am going to make it easy for you. Just watch this video and you will see exactly how I make it. This is in two parts because it is all done in one shot.
Some things just don't go well in a salad. Cats would be included in the list of exclusions.
I haven’t used any tv magic or any ‘here’s one we made earlier’ tricks like that. Just throwing it together and getting it done.
Right about now would probably be a good time to note that I am no Giada (I certainly don’t have her cooking skills, nor do I have her cleavage) but hopefully what you see you will find useful and will inspire you to believe that you can do it too.
Making time for being healthy is a matter of priorities. Here’s a tip for those that are tight on time:
Get to bed 15 minutes earlier so you can get up 15 minutes earlier so you have 15 minutes in the morning to make this salad.
Alternatively, you can always prepare things on sunday and cook them up monday tuesday if you are really strapped for time early in the morning. There really is no excuse for not at least trying this. Let me say that again:
There really is no excuse for not at least trying this. What’s the worst that could happen?
Or maybe I should ask you this: If you were to start eating a high fiber, healthy filling and nutritious breakfast salad, what’s the best thing that might happen?
Toss it around and chomp it up. Salads can do your body good on multiple levels.
And now, for your cooking pleasure/amusement (drumroll please)
Jamie’s Breakfast Salad!
Big ol’ handful of spinach
2 rashers of turkey bacon, sliced into 1 x 2 inch strips
2 spoonfuls of onion, diced & washed
1/4 avocado, chopped
1 ‘drizzling’ of olive oil (reminds me of a joke – why does snoop dogg carry an umbrella? Fo’ drizzle. If you don’t get that one, tell your kids. I will let them explain it to you).
salt/pepper/braggs amino acids to taste
Heat pan to medium. Cook turkey bacon, then eggs, then onions.
Stir in frypan until done.
Think happy thoughts about your own health.
Chop egg into small pieces and place over salad with onion and bacon.
Flavor, drizzle, enjoy.
Not too hard, right? Just toss together (literally!) some healthy ingredients and you have a salad ready to go!
And of course, what is one of the tenements, the most sacred of commandments when trying to lose weight and get into your skinny jeans?
Eat your veggies! Eat more fiber! Eat breakfast! Eat healthy foods! Well, dear reader – welcome to the jackpot
Want to try it for yourself or make your own Brekky Salad?
Here’s what you need:
BASE:
Base of spinach/lettuce/some kind of leafy green
PROTEIN:
A smattering of protein, could be beef, chicken, egg, salmon, manatee, anything works really.
If you are vegetarian you could use sesame seeds/walnuts/almonds/pine nuts/soy bacon/garbanzo beans – want me to keep going?
OTHER VEGGIE GOODNESS:
Some other (possibly sauteed) veggies such as peppers/onions/grape tomatoes/cucumber/asparagus… the list is really only limited by your imagination.
EXTRA FLAVOR:
You can use Braggs amino acids as I have recommended in the video, but alternatively you could just use herbs/spices/fat free dressing/fat filled dressing.
Really can’t go wrong here folks, just don’t go crazy with it and let the flavors of the salad shine through rather than drench it in dressing.
If you want to be leaner than where you are, you can help yourself out by eating better than what you are.
So what inspired this spark of nutritional creativity? Well, to be honest the concept of eating veggies at breakfast isn’t anything new. All I have done is proposed a larger ratio of vegetables to protein (ever had an omelet with veggies folded into it? This is just like that but with more veggies and without the muffin and jam on the side).
We all know we need our veggies, this is just a way to get them in at the start of the day – you get a great filling meal, the confidence of knowing you are already well on your way to having lots of veggies and fiber for the day (just like all those healthy eating commercials say you are supposed to) and hopefully it didn’t take too long to make and enjoy!
6700kg of salad makes up the worlds largest salad. Dammit, I ordered the dressing on the side! Send it back!
EVERYTHING IN MODERATION
Before you start getting defensive and waving your Captain Crunch box above your head and saying something about “prying it from my cold, dead hands” just think of this.
Don’t Overcomplicate This
You don’t have to eat a salad for brekky every day. But wouldn’t it be great it you did it just a couple of times a week? I think that is something any of us can manage to do.
If not because it is quick and easy, then because your body will thank you for it, your energy level will be higher and your hair will be shinier and the opposite sex will find you immediately more attractive.
Ok, some of those promises may or may not necessarily be true… but if you believed they could be, would that make you make and eat your very own brekky salad? That’s what I thought
Yours in health,
Jamie Atlas
Who is this Fitness Insights Blog Here For? October 23, 2009
Posted by jamieatlas in denver, weight loss.Tags: denver fitness, denver weight loss, fitness insights by jamie atlas, jamie atlas
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latest post update:
to see how to climb stairs like the professionals (yep, you can get paid to dodge the elevator) click here
Thanks for checking out my blog – I am a personal trainer/small group bootcamp trainer focusing on training in the highlands area (thats the fun highlands near downtown, not the highlands rance far away near colorado springs).
If you would like to know more about my training style (I believe in PULLING people towards their results, not PUSHING – there are too many trainers that push. I believe that if we can find what really motivates you and create a program designed for you that your results will come easily and effortlessly)
If you would like to talk more, give me a call on 720 203 3084 or email me at atlasbootcamps@comcast.net
Thanks for checking in!
Jamie Atlas
Who this blog IS for:
This blog is for people who are looking for healthy advice that they can use right away. It is for people who want to either lose a few pounds or reach their optimal health.
This is a resource that allows them to understand the truth behind some of the ‘disinformation’ that is spread by some popular magazines trying to give people a ‘quick fix’.
My goal is to make this a resource that entertains, engages and educates.
Who this Fitness Insights blog IS NOT for:
This blog is not for the top 1% of elite athletes (although I have trained some of these elite athletes personally in the past, that isn’t the people that I built this blog to serve).
Nor is this blog for people who have medical conditions or are seeking highly detailed information on supplements and other nutritional products.
(I have studied nutrition for many years and have learned that specific supplemental advice given over the internet can be dangerous put into the wrong hands. Don’t take it personal. That’s just how I roll.)
Still reading? Wanna follow me on twitter?
It’ll be fun and totally not lame, promise!
- click on this link or go to twitter.com/atlasbootcamps
I hope you find this resource to be everything I dream it to be and more
For easy navigation check out the archives, latest posts and my twitter updates on the right hand side of your screen.
Now gits yerself to enjoyin’!
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The Real Reason Your Knee Hurts and Who to See About It October 22, 2009
Posted by jamieatlas in personal trainer, physical therapist.Tags: chain reaction, gary gray, gift program, gray institute, knee pain
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Our bodies often send us pain signals that we just don’t understand.
Much like when we watch an episode of Lassie, all we really hear from an injured joint is barking. ”What’s that, knee joint? My arch has fallen down a well and cant get out? Ok, lets go to the old johnsons place and get a rope!”
When Lassie barks, people listen.
Wouldn’t it be great if were were able to sit down and have a nice cup of tea with the ankle, knee and hip and ask them what is really going on? Who caused this and what other instigators are involved? What would they tell us? What if we included some other major players into the conversation like the low back or the shoulders? Some might just show up and have nothing to say but be happy for the free tea… but some might tell us things we wouldn’t have known unless we asked…
If we are to listen, watch and learn, we might actually understand better what is happening.
Let me give you an example of one of my clients. Her real name is Joan, but lets call her ‘Marion’ to preserve her identity 
Marion says ‘my knee hurts’. I resist all instincts to immediately take out any exercise that might affect Marions knee, but first ask a few questions.
Turns out Marion wore high heels all this week (fashion diva that she is). Her knees now hurt. That information is crucial to me if I understand two things:
THE ANKLE IS A SHOCK ABSORBER:
Shock absorbers make for a softer ride
By placing her foot in a high heel she reduced the range of movement of the ankle significantly (at the price of a nice looking calf of course a small price to pay for beauty – I mean, they hobble women in China to give them pretty folded over feet, right?).
WALKING ON SUNSHINE
The four trapped youngsters failed to realize the jumping at once would fail to launch them free of the von trapp bouncy castle.
Each time you step, your ankles, knees and hips act together to absorb shock. Take away your ankles ability to bend and absorb shock, you increase the load on the hips and knees (someones gotta take the load, right?).
HIPPY HIPPY SHAKE
If you happen to be wearing high heels, your heels are lifted, which means your hips will likely tilt forward to help your lower back to arch forward and your mid back to lean back to preserve your center of gravity.
If that didnt make sense, just know that wearing high heels will create a chain reaction that tilts your hips forward. If you have ever worn high heels then I dont need to tell you that you are putting more pressure on your low back.
PHYSICAL THERAPY FASHION WEEK
If you have experienced this phenomenon, but are not sure that your local physical therapist/doctor understands how the ankles can connect to the hips, then I suggest you take a pair of heels down to their office and have your doctor/therapist walk around in them for a while – of course, if it is a male doctor/therapist they might need a larger size heel (and get it in black so it looks more businesslike around the office).
I'm not sure which aspect of this picture makes me feel more uncomfortable. The awkward posture from high heels or the vinyl leather outfit. Either way, it's just plain wrong.
The theory of a strong connection between knee pain and heels is because wearing them can place a whole extra load on the kneecaps.
Sound ridiculous? Hopefully not after you have read this post.
If you have experienced pain then I would urge you to see help from a professional that understands how to read your ‘body language’. Of my knowledge, the group that are best qualified to do that are the graduates of a special program – the GIFT program (put together by the GRAY institute, run by Gary Gray, a world renowned physical therapist and an amazing human being).
If you have ever been to see a physical therapist and found it a negative experience, I would beg of you to consider seeing a GIFT graduate. Having completed the course, I can tell you the finest quality of therapist (and highest quality people) attend these courses and are fully committed to helping others but also taking the time to understand them. In short, they “get it”.
What makes a GIFT graduate different than other professionals in the health professions? They GET IT!
These people represent some of the sharpest and most progressive minds in the country – and can sometimes be hard to find if you dont know what or who you are looking for. I am just lucky enough to know some of them.
These fine people are known as GIFT Graduates – they will likely also be qualified as “Functional Manual Release” Therapists (one of the certifications offered within the course).
These graduates will also have a secret handshake that they use to connect with other GIFT graduates. Just kidding, they don’t (or do they?…..)
If you are a physical therapist looking for more information on the GIFT program and why it breeds the sharpest functionally aware physical therapists and personal trainers in this country, you can click here:
http://www.grayinstitute.com/about.aspx
To find a GIFT graduate in your area who can help you, use the email below:
info@grayinstitute.com
Best of health to you all,
Jamie Atlas
Teams Gone Wild – Active Women tackling Diabetes October 16, 2009
Posted by jamieatlas in denver, fitness.Tags: atlas boot camps, diabetes, diabetes fitness, diabetes triathlete, team wild diabetes, women diabetes
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Do you know someone with Diabetes? Team Wild is a group full of diabetics that train together to take part in grueling races like the one they are doing on October 25th 2009 – like the 70.3 mile half-ironman triathlon (maybe they should be called ‘team crazy’ instead!)
Being diabetic doesn’t mean you don’t get to exercise. It’s even more important to exercise when you do.
Unfortunately, when most people think of diabetes the image that is conjured up is rarely that of a healthy individual. The truth is, I know a few people with diabetes that train with my boot camps. And most of them could kick my ass (which might not be saying much, but it’s true, dernit!)
team WILD. wild by name, wild by nature!
Karen took a few minutes to explain to me what TEAM WILD is all about. When I heard it was about a team of athletic women with diabetes participating in sporting events together I became quite intrigued. Although I was slightly distracted at first by the thought that the group was more like other ‘wild’ groups I had previously heard of, Karen explained to me that although the group involved virtually no hot tubs, bikini parties or pack animals, it was still a group that served a very important purpose.
Team WILD:
Women
Inspiring
Life with
Diabetes
The team is doing a half-ironman on October 25th (very soon after this posting). This is 70.3 miles of triathlon, people! Of course, I know Karen (as one of the bootcamp members) is the new girl on the group so this is her first event with these people, but from what I have heard so far, this group is making a real difference! Watch the video to see what I mean:
Thanks Karen for taking the time to talk about your part in the TEAM WILD event!
If you would like to see the links that Karen mentions in this video:
The TEAM WILD website: http://www.teamwild.org/
The team girl blog: http://teamwild703.blogspot.com/
The LONGHORN triathlon site: http://www.ironmanlonghorn.com/
Their magazine article: http://forecast.diabetes.org/magazine/only-online/team-wild-races-diabetes
Stay tuned for an update on how the race went!
Yours in health,
Jamie Atlas
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Fitness Insights: Septembers Superhero of the month October 5, 2009
Posted by jamieatlas in denver, personal trainer, worlds biggest loser.Tags: atlas, atlas bootcamps, atlasbootcamps, superhero of the month
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SuperHero of the Month: September
Well, although it would be hard to choose just one superhero from the amazing people I am blessed enough to train, I can no longer stand by and let these people continue their anonyminity. This is the first of these awards I have given out and the knowledge that next month someone else gets to be superhero made the decision much easier.
How do I choose the superhero of the month?
Have you done something amazing that people stop you in the street and ask you about?
Have you overcome barriers and personal challenges to get to where you are today physically and mentally?
Do you consistently choose the higher path over the lower path when it comes to fitness and healthy choices?
Have you mastered the delicate balance of sweating and smiling while getting your workout on?
Well, having thrown the names in a barrel, this months Superhero of the month is Tom.
Wait, that didn’t look nearly important enough. Lets try that again. This time with feeeeling:
The October 2009 superhero of the month is:
(long drawn out drum roll)
Tom H – Superhero Of The Month!
Congratulations and thanks to you, SuperTom! The streets are just that bit more super with you on them.
Just a few shots of our hero in action:
Now, onto our cutting and indepth questions so others can understand the inner workings and deep & dark secrets of a superhero of your stature. Be humble, small children – for SuperTom will now speak through the magic of video!!
Thanks Tom for sharing your thoughts with us. I thank you for your Super-bness.
Yours in health,
Jamie Atlas (mere mortal)
PS Do you know a superhero that deserves to be recognized?
I am always keen to promote those that can help others realize that greatness is only a series of steps continuously put in the right direction over time! Put it together, take a short 1 minute video telling me why, write it out on crayon and scan it over to me, send it via carrier pigeon, just get it to me and I will put it up!
This doesnt have to be about weight loss, it just has to be about people being awesome to themselves and making healthy choices. ‘Cos who doesnt want to know about people being awesome, right?!
