February Programming Focus: Fish Oil

Fish Oil supplementation is important for your health and helps you reach your fitness goals. Some of the benefits of supplementation include:

  • improved heart health due to the Omega 3 content
  • improved ability to lose weight
  • improved immunity
  • decreased inflammatory

Fish oils are also great for helping with increased circulation of the blood and have shown to be effective in dealing with arthritis, depression, Alzheimer’s, and ADHD. And one of my favorite benefits is its effect on hair and nails, keeping your skin smooth and helps maintain hairs luster. This benefit is not only true for us humans, but this supplement also helps Fido keep his shiny fur coat :).

Some questions I hear a lot are:

  • How many milligrams do I take?
  • Why do I burp up fish hours after taking my supplements?
  • And what’s the difference between fish oil and krill oil?

The American Heart Association’s recommends in cases of elevated triglycerides no more than 4g/day of Omega 3, and suggests about 1g/day in healthy individuals. A 1,000 mg supplement approximates to 300-400mg Omega 3 fatty acid. If you are burping up fish oil taste long after taking your supplement here are some suggestions to avoid this: keep your supplements in the refrigerator, buy supplements with an enteric coating, and shop around for quality brands of fish oil supplements.

How does Krill Oil stack up to fish oil? Krill Oil is reported to have a higher concentration of EPH (eicosapentaenoic acid: DHA and EPA are polyunsaturated fats that play extremely important roles in the body, specifically in the vision development and brain function of children), and also eliminate the fishy after burps. Krill also contains an antioxidant astaxanthin which gives it is red color (same as in lobster, crab, and prawns). Krill oil is rapidly decomposed by the body in about 2-3 hours while fish oil will take up to 48-72 hours. When choosing a krill supplement the manufacturing process needs to be examined. To reduce the amount of oxidation (thus increasing the healthy fat content) krill need to be kept alive or frozen until processed. In conclusion, there is still research needing to be done to determine which is the superior supplement, but there is situations where each has its usefulness.

Fish Oil is chock full of Omega 3 Fatty acids which the body has to consume, it cannot be produced naturally. Omega 3’s increase the body’s sensitivity to insulin which is a principle factor in weight loss, and can decrease your cortisol levels. This decrease in cortisol levels increasing your body’s ability to build muscle. This combined with the insulin sensitivity is a killer combination if your goals are weight loss. Fish oil supplements also have shown to decrease acute inflammation from exercise, which can decrease soreness, and muscle inflammation. This is due to the ability of this supplement to help your body clear the waste products of metabolism during exercise.

Resources for additional reading:

https://www.organicfacts.net/health-benefits/oils/health-benefits-of-fish-oil.html

http://www.drugs.com/npp/fish-oils.html

http://www.arthritistoday.org/arthritis-treatment/natural-and-alternative-treatments/supplements-and-herbs/fish-oil-supplements.php

http://breakingmuscle.com/nutrition/krill-oil-vs-fish-oil-whats-the-difference

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/964/Five_Reasons_Fish_Oil_Will_Make_You_Stronger_Leane.aspx

New Year’s Revolution Transformation Contest

new years revolution transformation contest

 

Join us for our New Year’s Revolution Transformation Challenge where we are giving YOU your money back for achieving results! PLUS a chance to win $500 CASH!

Go to: http://newyearsrevolution.pursuitfitnessandperformance.com/ for more details

Cavewoman Cafe Bars

These are amazing! You will find these portable protein nuggets a staple in your life.
Author: Cavewoman Cafe
INGREDIENTS
  • 1 cup of slivered almonds
  • 1 cup of pecans
  • ½ cup of nut flour,
  • (I used Bob’s red mill hazelnut flour, more local ya know)
  • ½ cup of unsweetened dried coconut
  • ½ cup almond butter
  • ½ cup of coconut oil
  • ¼ cup of honey
  • 2 tsp of pure vanilla
  • ½ teaspoon of salt
  • 1 cup of dried fruit, like cranberries
INSTRUCTIONS
  1. Preheat the primal cooking fire (oven) to 350 degrees and toast the nuts until golden brown stirring occasionally. Watch them carefully, they’ll go from golden to black fast! Once they are toasted nicely, toss them in the stone grinder, (the food processor or blender) and give them a few pulses till they are a coarse meal and stir into the nut flour in a medium bowl.
  2. In a microwave safe bowl, warm up the coconut oil and almond butter for about 20 seconds, in the radiant zapper, (microwave) and stir them together well. (Or use a double boiler to do this) Add the honey, vanilla, and salt then mix till all creamy and you are starting to drool. Fold the nut mix into the honey mix then add the fruit. Pat into an 8 x 8 baking dish and stick in the ice cave (fridge) for 1 hour or more till nice and solid. Cut into squares and try not to grunt when eating. Keep in the ice cave to store.

Spinach & Crab Dip

Spinach & Crab Dip

Prep/Total Time:  25 min.

Makes:  16 servings

 

Ingredients:

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 package (8 ounces) reduced-fat cream cheese, cubed

1-cup (8 ounces) plain yogurt

½ cup grated Parmesan cheese

½ cup Earth Balance Olive Oil mayo

2 garlic cloves, minced

1 tsp. crushed red pepper flakes

¼ tsp. Himalayan sea salt

1 can (6 ounces) lump crabmeat, drained

Assorted vegetables and Mary’s Gone Crackers

 

Directions:

  1. In a large saucepan over low heat, combine the first nine ingredients. Cook and stir until cream cheese is melted.  Stir in crab; heat through.
  2. Transfer to a serving bowl; serve with vegetables and crackers. Refrigerate leftovers.

 

Sausage and Apples Stuffing

Sausage & Apple Stuffing

Bread Cubes

¼ cup Bob’s Red Mill Hazelnut Meal/Flour

¼ cup Bob’s Red Mill Almond Meal/Flour

¼ cup Bob’s Red Mill Flaxseed Meal

1 tsp. Rumford Baking Powder

2 pinches Himalayan Sea Salt

2 Large Organic Eggs

 

Directions

  1. In a small bowl scramble eggs with a whisk.
  2. In a separate bowl mix dry ingredients.
  3. Add eggs to dry ingredients and mix.
  4. Pour into a mini-loaf pan sprayed with non-stick spray.
  5. Bake at 350 degrees F for 22 minutes.
  6. Remove from oven and cool on a wire rack.
  7. Slice bread into 9 slices and then each slice into 12 cubes.
  8. Return to oven for 15 minutes to dry and crisp.\

Stuffing

Prep Time:  15 minutes

Cook Time:  40 minutes

Servings:  4-6

 

Ingredients

1 lb. Fresh Ground Pork Sausage (Mild)

4 Stalks Organic Celery, Chopped

¼ cup Organic Onion, Chopped

½ Medium Organic Fuji Apple, Chopped

1 Recipe of Bread Cubes

2 tsp. Poultry Seasoning

1 tsp. Himalayan sea salt

4 Tbsp. Unsalted Organic Butter, Melted

2 Large Organic Eggs

1/3 cup Organic Chicken Broth

 

Directions

  1. Brown pork sausage with celery and onion.
  2. In mixing bowl, add bread cubes, sausage, apple, poultry seasoning and salt.
  3. Whisk together eggs, butter and broth then pour over stuffing. Gently mix.
  4. Bake stuffing in covered casserole dish at 350 degrees F for 30 minutes. Uncover and bake for an additional 10 minutes.

 

Raw Cookie Dough Bites

Raw Cookie Dough Bites

Prep Time:  15 minutes

Makes:  about 15 bites

 

Ingredients:

2 cups blanched almond flour
½ tsp. baking soda
¼ tsp. sea salt
¼ cup coconut oil (solid but soft)
1 Tbsp. honey
2 Tbsp. almond butter
2 tsp. pure vanilla extract
mini dark chocolate chips
stevia to taste, if additional sweetener is needed

Directions:

  1. Whisk together the flour, baking soda, and salt in a medium bowl.
  2. Combine the oil, honey, almond butter, and vanilla in a separate, smaller bowl.
  3. Pour wet mixture into the dry mixture and combine well. Your own two hands do the best job of getting it all combined.  If you find the mixture is too dry and crumbly, add a tablespoon of water at a time until you reach cookie dough consistency.
  4. Taste, and add stevia if you prefer the dough sweeter.
  5. Mix in the desired amount of chocolate chips and roll into 1 to 1 ½ inch balls.

Store in the refrigerator.  They should keep for several days, although they tend to dry out the longer they are stored.

Notes:  The more you work the dough; the more the coconut oil will melt, resulting in the balls getting greasy.  Return the dough to the freezer to re-harden if this bothers you.  This recipe doubles well.  You can even make these in a food processor.  Just process the dry ingredients and add the wet ones once you’ve mixed them together.

November Member of the Month

jon

Jon has been in it to win it since he started at Pursuit. When Jon came to us he was ready for a lifestyle change.  He saw his wife, Jenni (our last months Member of the Month) looking and feeling great and wanted the same for him and his family. He gave up all tobacco and soda cold turkey and hasn’t caved in since July and hasn’t missed a single workout. He also was one of the winners of our Back to School Transformation Contest that ended this October, winning a vacation in Vegas!
Not only is Jon someone who has dedicated himself to priorities of health and fitness but he is also someone that is friendly, helpful, encouraging and interactive with other members around him…making them better too! We truly value someone like this in our community which is why Jon is this month’s Member of the Month!
We asked Jon to tell us his story:
“My wife has been a member since the beginning of the year and after seeing her amazing results at Pursuit and her always talking about the workouts and how much she enjoyed everyone and everything about the gym; I had to find out about Pursuit myself.   It seemed to be the perfect cure to the sedentary nature that my life had become after my son was born (kids can be exhausting) and a way to get my energy level back up and my pant size back down to what it was before I got extremely lazy.  So, I took part in a free 2 week trial and after the first few days I knew that I would be joining for the long haul.

 My personal experience at PFP has been great; I have really enjoyed the friendliness of the staff, the challenging yet fun workouts (minus a few of the finishers), and the comradery that exists between the members in each class. The extra push from the fellow members and the training staff is exactly what I needed as motivation to push myself toward my goals.  I would have never lost the weight I have lost or made the positive changes to my life if I was doing this on my own.

 In order to really push myself and to make real positive changes; my wife and I (and a good friend) decided to take part in the Back To School Transformation Challenge.  The completion was a lot of fun and having 2 other members in my team and the PFP staff pushing me really helped to bring some positive results.  During the six weeks of the completion I was able to lose 16+ pounds and about 4% of body fat.  With my results and the fantastic results of my team mates we were able to win the Transformation Contest. The trip to Vegas is fantastic but getting back to being healthy is the real prize.

Since the day I started at PFP I have stopped my 4 to 5 soda a day habit (haven’t had a single soda since), a 20+ year smokeless tobacco habit, and have pretty much completely changed my whole lifestyle.  Don’t get me wrong, I still enjoy a good beer every once and a while, but the changes that I have made and the results that I have seen in the past 4+ months have been pretty amazing.  I would really like to thank my wife and my son for providing all of the motivation, but I also wouldn’t have been able to do it without Ryan’s and the team at PFP’s guidance and support.  

 I look forward to continuing to work hard at PFP and to continue the healthy diet and lifestyle that I have relearned.  I still have a few pounds to lose to get to where I want to be but at least I now have the energy level to keep up with my wife and son and the motivation and drive to meet all of my other goals.”

Stuffed Sweet Potato Recipe

This recipe was submitted by Theresa DiMartini and she said it was Delish. This would make a great post workout meal! Theresa found this recipe: Here

sweet potato

Ingredients:

Sweet Potato and Filling

  • 1 medium/large sweet potato
  • heaping 1/2 cup corn and black bean salsa (I used Trader Joe’s Cowboy Caviar Salsa, or use a similar chunky corn and bean salsa; or use about 1/4 cup cooked/canned black beans and 1/4 cup cooked frozen/canned corn)
  • salt and pepper, optional and to taste
  • heaping 1/4 cup shredded cheese blend (Mexican, Pepper Jack, Monterrey, vegan cheese, etc.)

Avocado Crema

  • 1 medium ripe Hass avocado, peeled and de-seeded, reserving a small portion for garnishing
  • 1/4 cup sour cream (or vegan sour cream)
  • 2 tablespoons lime juice (from about medium 1 lime)
  • pinch salt, to taste
  • water, if necessary
  • cilantro, optional for garnishing

Directions:

  1. Sweet Potato and Filling – Pierce potato with fork a few times before cooking in microwave on high power for about 7 minutes (medium) to 10 minutes (large). Cook until fork tender and done; don’t overcook because potato will be broiled briefly. I micro 1 potato for 7- 10 minutes, and 2 potatoes for about 10-13 minutes. This varies by potato size and micro strength. Alternatively, roast potatoes in a 375F oven for about 45 minutes, or until fork tender and done.
  2. While potato is in micro, preheat oven to broiler setting.
  3. Remove potato from micro and slice in half lengthwise on a cutting board.
  4. Hollow out a center column of each half with a spoon. I don’t remove any flesh, but just redistribute it so the center column is a bit shallower to make room for the filling, and there’s more flesh built up around the edges.
  5. Place the halves on a non-stick baking sheet.
  6. Evenly divide the corn and bean salsa between each potato half.
  7. Optionally add salt and pepper to taste
  8. Evenly top each potato half with cheese.
  9. Broil for about 3 minutes, or just until cheese begins to melt and is bubbly. Keep a very close eye on them so they don’t burn. Remove from oven and set aside to cool momentarily. While potatoes cool, make the avocado crema.
  10. Avocado Crema – In the canister of a food processor or blender (mini food processors work great here), combine most of the avocado (reserving a small portion of chunks or slices for garnishing and set it aside), sour cream, lime juice, salt to taste, and blend until smooth and creamy. If mixture is thick, add water 1 tablespoon at a time until desired consistency is reached. Drizzle avocado creama over potato.
  11. Garnish with reserved avocado and optional cilantro. Potatoes are best enjoyed warm and fresh. Extra avocado crema will keep airtight in the refrigerator for up to 24 hours, noting that some oxidation will occur.

Vote for Best Results from PFP’s 2014 Back to School Transformation

Recently we hosted our 2nd Annual Back to School Transformation Contest, and we are excited to show you the results that some of our members were able to achieve in just 6 short weeks!

To reward their hard work, we will be giving away a Trader Joe’s gift basket, and one FREE MONTH OF GROUP TRAINING to the winner of Best Transformation, as decided by a public vote.

Please take some time to check out their results and cast your vote. It’s so impressive what they accomplished in only 6 weeks by focusing hard on their nutrition and workouts!

Please Share The Vote

Please pass this page along to your friends and family to get their votes in too! You have from NOW through Sunday, November 2nd, at which time we will tally up the votes and declare the winner of Best Transformation and announce the winner of the FREE month of training! Be sure to check our Facebook Page for the announcement of the winner on Monday, November 3rd.

Vote Here:
https://www.surveymonkey.com/s/2014B2STransformation

The RESULTS:

Angela M.Angela M

Becky W.Becky W Jason S.Jason S Jon B.Jon B

Katie K.

Katie K

 

Vote Here:
https://www.surveymonkey.com/s/2014B2STransformation

Flex Like A Firefighter on KSDK

PFP was featured on KSDK, highlighting our Flex Like a Firefighter Charity Event!

flex like a firefighter still image

Check it out by going to KDSK’s website HERE.