Turning Natural…local & healthy is in the neighborhood!

PG county  health nuts & newbies please stop by Turning Natural in Forestville Maryland. It’s a more healthy juice bar…no added sugar like other places I won’t mention. The knowledgeable staff proudly creates fresh juices & foods locally grown. Can it get any better? Check out their site and stop by. You’ll be in for a pleasant surprise!

Turning Natural 7702 Forestville, Maryland 20747

Turning Natural 7702 Forestville, Maryland 20747

Oh! Fitness LLC
8787 Branch Avenue Box #103 ClintonMD20735 USA 
 • (301) 836 - 1326

Can Fruit Sabotages Results?

YES

Most of us know fruit is healthy – but while fresh fruit does contain essential vitamins, antioxidants, minerals and fiber, the market place has been flooded with “fruit products” that are sabotaging your fat loss results.

Is any product with the word “fruit” in the name a valid way to meet your fruit quota? No. Here’s the truth:

Problem Fruit #1: Fake Juice

Fresh fruit juice can be wonderful. It has great flavor, great color, and good amounts of important vitamins, antioxidants and minerals. At least it does when it is actually fruit juice. Unfortunately, many drinks labeled as fruit juice, contain a very LOW amount of actual fruit juice. For these hardly-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice and leaving you primed and ready to fill your fat cells. Furthermore, there is little to no fiber in fruit juice making it easier for the sugar to go straight to your gut!

Keep fruit juice indulgences to a minimum (a free/cheat day drink), as even the fruit-only kind is loaded with simple sugars.

Problem Fruit #2: The Fruit Smoothie
Now, now, don’t get all up in arms. Smoothies have long been considered a healthy treat, but this is often a misconception. It’s not that all fruit smoothies are unhealthy. In fact, a smoothie can give you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, it’s very easy to add more sugar than is found in many desserts, losing all the healthy benefits and putting you at risk for fat storage. Check out the nutrition facts of your favorite smoothie shop…you might be shocked.

To keep your smoothie lean and healthy, don’t add ice cream, frozen yogurt or juice, processed sweeteners, or other items that are high in sugar and filled with empty calories. Keep your smoothie super lean, use nothing but whole fruit, ice, Greek plain yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.

Problem Fruit #3: Fruit-Filled Desserts
Lots of desserts are based around fruit. Cheesecake, pie, and upside down cake just to name a few. Though most of these desserts are unhealthy, there are a few healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are usually lower in sugar and calories than most desserts. And if you just have to have your cake and eat it too, a light angel food will be better for your fitness goal.

Problem Fruit #4: Fruit-Flavored Cereals
Hopefully eating bowl after bowl of fruity cereals that leave your milk pink and orange is only a problem for your kids (hope NOT…break the cycle). But if you’re still hooked on cereals that claim to have some semblance of fruit, while being filled with added sugars and calories, it’s time for a change. Yes, these cereals may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors (ha ha). Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, whole grain cereal. P.S…don’t get tricked by everything Kashi either!

Stick with the Real Deal. The best way to avoid unhealthy fruit flavored products is to only eat raw, whole fruits and avoid packaged fruit as much as possible. This will keep you on track with your fitness and fat loss goal.

Don’t forget that true fitness success comes from a combination of a consistent, challenging exercise routine coupled with a diet of wholesome, unprocessed foods. YOU MUST LEARN YOUR WAY AROUND THE KITCHEN, or you’re going to be in for a long hard bumpy ride!

GymKitchen: Breakfast Cookies Recipe

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the natural sweetness comes from banana and applesauce. Adding a large scoop of vanilla protein powder to the dough, increases the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 10 (2 cookies each)

Here’s what you need…

Breakfast Cookies

Breakfast Cookies

  • 300g ripe bananas, mashed (about 2.5 bananas)
  • 1/2 cup unsweetened applesauce
  • 2 Tablespoons coconut oil
  • 1/3 cup raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 1/3 cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1 Scoop of vanilla protein powder
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup sliced almonds
  • 1/4 cup ground flaxseed
  • *(Optional) 1/4 cup unsweetened, dried berries
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, ground flaxseed and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and optional dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the 20 small dough balls 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: Each 2 cookie serving equals: 128 calories, 7g fat, 187mg sodium, 15g carbohydrate, 4g fiber, and 4g protein, 8g sugar.

Breakfast Cookies Nutrition Analysis

Breakfast Cookies Nutrition Analysis

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30 Day Transformation … 30 days to a new you!

The holidays are on the horizon, and with them come two straight months of eating too much, sweet indulgences, and missed workouts.

Then 2015 will begin with you 5-10 pounds heavier than you are today.

Ugh. No thanks.

What if you spent the next 30 days dropping excess pounds and getting into better shape? Then you could ride out the holiday months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

You’d welcome the New Year feeling fabulously fit and confident. You’ll definitely be ahead of everyone else too!

Sounds good, right?

I’ve got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days…

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. It’s the easiest way to slash carbs from the diet. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Add 4 Minutes: Tack on a 4 minute Tabata after each workout you already do and/or 3x a week starting today. Take the next 30 days to really focus your efforts. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Slash Your Sugar: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut down on sugars and limit your intake of junk candies and even sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in your body is a fantastic incentive to keep going.

4) Focus on Protein and Veggies (semi Paleo): Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Commit to be Fit: The quickest way to get your body into tip-top shape is to follow me. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body before the holidays even begin.

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not! So you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

GymKitchen: Low Carb Pumpkin Muffins Recipe

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. You could use sweet potato if you don’t like pumpkin. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12

Here’s what you need…

Low Carb Pumpkin Muffins

Low Carb Pumpkin Muffins

  • 1/2 cup coconut flour (in the health food or baking section of stores)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

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Killer Abs Exercises

True, crunches won’t make your muffin top disappear, but that doesn’t mean you shouldn’t strengthen your abdominal muscles. Consistent core exercises are an essential part of a well balanced exercise routine. They strengthen your back, abs and other core muscles. Try these killer ab exercise:

Ladies Forearm Plank Oh Fitness LLCForearm Plank: Lie face down on a mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Squeeze your glutes and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 15, 30 on up to 60 seconds, lower to the start position and repeat for 2 more times.
Ladies Reverse Crunch Oh Fitness LLC

Reverse Crunch: Start on your back, bend your knees with your feet on the floor. Extend both arms down on the floor on each side of your body, palms facing down. Exhale and bring your knees up towards your chest. Slowly lower them back down to start position. Repeat for 10 or up to 20 reps 2 more times.
Mens Lower Body Twist Oh Fitness LLC

Lower Body Twist: Start on your back with your knees bent and feet raised parallel to the ground. Place your arms to either side of you, palms on the floor. Lower your legs to one side as low as you can toward the floor. Pick them back up toward the center, then lower them down to the other side. Try to keep your shoulders on the floor the entire time to focus most on your midsection twisting. Repeat for 1o or up to 20 reps 2 more times.For an extra challenge extend your legs straight into the air instead of bending them.Ladies Lower Body Twists Oh Fitness LLC

GymKitchen: Turkey Apple Nut Butter Wrap Recipe

Here’s a quick, tasty snack that’s big on protein and fiber and low on carbs and sugar. Take a few of these delicious turkey wraps to work with you, and enjoy as a power snack – rather than turning to the vending machine. This recipe is saved in MyFitnessPal now!!! Enjoy! Servings: 3

Turkey Apple Nut Butter Wraps

Turkey Apple Nut Butter Wraps

Here’s what you need…

  • 3 low sodium turkey slices
  • 1 small apple
  • 2 Tablespoons nut butter butter
  • 1 Tablespoon raisins
  1. Assemble the turkey slices with a smear of nut butter, a few apple slices and a sprinkle of raisins. Roll up and happy #GymKitchen eating!

Nutritional Analysis: One wrap serving equals: 136 calories, 10g carbohydrate, 6g fat, 11g protein, 2g fiber, 150mg sodium

Nutrition Analysis: 1 wrap

Nutrition Analysis: 1 wrap

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How To Stop Craving The Wrong Foods

How To Stop Craving The Wrong Foods

You wake up each morning with every intention of eating “healthy”.

You’ll skip the drive thru line on your way to work. You’ll take the high road & refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon. And you won’t even think about having a sinful dessert after dinner.

But then your cravings win.

Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your mate surprises you with a bowl of your favorite ice cream.

You tell yourself that tomorrow will be different.

Tomorrow you won’t give in to food cravings.

But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.

Why Do Food Cravings Always Win?

Let’s face it, we live in a world where food temptations are everywhere…which lead to cravings, which lead to you eating things that you shouldn’t. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

Stores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren’t enough, the people in your daily life are another, constant source of food temptation.

To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit not easily broken.

New Technique to End Food Cravings
Food cravings don’t need to have the upper hand on you anymore. Here’s how you can fight back using your most powerful asset: your brain.

Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.

Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time.

You feel wonderful about the river because it’s making you feel happy.

Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.

Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps:

Step One: Create a STRONG Negative Association with Unhealthy Food
You may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.

Take the wrong food off that pedestal by listing off everything negative about them…

  • These foods make you unhealthy.
  • These foods cause weight gain.
  • These foods drain your energy.
  • These foods kill your confidence.
  • These foods lessen your quality of life.
  • These foods damage your love life.

Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place. If a craving is really strong, COMPROMISE. Pick 1 day a week to have the food you crave. You can call it a “free”/”cheat” day. You may find that you will no longer want it when your free/”cheat” day comes. If so great. If not, 1 cheat won’t kill you considering you ate healthy & worked out the rest of the week.

Step Two: Create a STRONG Positive Association with wholesome foods
Now that your mental food pedestal has been cleared, put truly nutrient dense food items on it. Juicy fresh fruit, crispy vegetables, nuts and savory lean meats are the place to start.

List off the things that you love about healthy food…

  • These foods make you healthy.
  • These foods promote fat loss.
  • These foods boost your energy.
  • These foods build your confidence.
  • These foods improve your quality of life.
  • These foods enhance your love life.

I encourage you to immerse yourself into the world of healthy, wholesome, nutrient dense foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.

Use the technique above consistently and you will soon find that healthy, wholesome foods are what you want most.

And craving the wrong foods will be a thing of your past.

Gymkitchen: Chicken Spinach Salad

Here’s a quick and flavorful salad that makes a wonderful fitness meal. It’s filled with fiber, protein and satisfying flavor. Use the dressing recipe below whenever salad is on the menu for dinner. You could use your favorite low sodium store dressing too. Servings: 4

Here’s what you need…

Chicken Spinach Salad

Chicken Spinach Salad

  • 1lb shredded roasted chicken breast or turkey
  • 1 apple, chopped
  • 2 celery stalks, chopped
  • 1/4 cup fresh mint leaves, finely chopped
  • 1 cup, red grapes, halved
  • 4 cups baby spinach or other leafy greens

Salad Dressing:

  • 1/4 cup olive oil
  • 1/4 cup fresh squeezed orange juice
  • 1 Tablespoon orange zest
  • Stevia/Splenda to taste
  • 1 Tablespoon Dijon mustard
  • Salt and pepper to taste *optional
  1. In a small bowl whisk the olive oil, orange juice, orange zest, stevia, Dijon, salt and pepper*.
  2. In a medium bowl combine the turkey, apple, celery, mint and grapes. Toss with the dressing.
  3. Prepare each plate with a pile of spinach. Top with equal portions of the turkey salad mixture.

Nutritional Analysis (Salad ONLY): One serving equals: Calories: 162  Carbohydrates: 13 g Fat: 2g Protein: 28g Sodium: 267 mg Fiber: 4 g

Chicken Spinach Salad Recipe nutrition Oh Fitness LLC

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Workout Tips: Pump Up Your Intensity

Use these tips to increase the intensity of your workouts:

  • Add Some Resistance. Lunges, squats, hip bridges and even crunches can all be made more intense with some added resistance. A set of dumbbells, kettlebells, sandbags, medicine balls or resistance bandswould do the trick. Pay attention to when the resistance starts to feel too easy, and add weights accordingly.
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  • Increase Your Speed. If you think you could go faster, then do it. The more that you push yourself during your sprinting intervals, the quicker and more stunning your results will be. Remember, you can do anything for just a few seconds.A heavy Speedsac or weighted vest will weigh you down & challenge your muscles to work harder. When you take it off and perform the activity again, you’ll blow right through. Amazon Image
  • Change Your Intervals. If your workout is starting to feel less challenging then switch up your interval training…add a few seconds to your intense intervals. Start by adding 5 seconds and go up from there. You could also remove 5 seconds, but add another round at the end. Programmable interval timers make this an easier to keep track of.
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