Bourne Solutions

WHAT YOUR PERSONAL TRAINER DOESN'T TELL YOU

2009-11-04T08:02:00.003-05:00

If you are considering using a Personal Trainer; read this first! The holidays are coming and so are incentives at Gyms!

Prerequisites for acquiring a Personal Training Certification vary. Most cannot agree as to which if any are better than the next certification program. Plenty will argue about each and want to believe that theirs is better than the next trainers. (Especially, if they paid more for it!)
Gym's and other fitness facilities offer a variety of training programs to their members. As a member of a facility, most people assume that the person they are going to purchase sessions from hold some sort of valid education. That is NOT always the case! Do not go merely on the assumption that the "club knows best." Some clubs provide only their own training to their trainers. A certification for Personal Training can equate to $500.00 and an on-line exam. Is that enough? Not, for me it isn't! Others boost of how many years they have been teaching and or working in gyms and clubs. What does that mean? How much human error is a stake? Plenty! I have observed more trainers walking around with their clipboards taking notes and walking their clients from machine to machine. Since plenty of certifications don't teach how to use the particular equipment are we to assume that the trainers are teaching from their own personal knowledge base? I think so. Certifications are not the same as college degrees in Exercise Science, Exercise Physiology, Bio-Mechanics, Life-Science etc. You get my point!
If a trainer is teaching from what they have been doing themselves and what they learned in a text on their own; how can it enable them to work with specific populations of clients that may have a variety of different needs? Most cannot! Why won't they tell you spot on about their training and education? Because, most often times, there is nothing to discuss. Why won't gym/clubs tell you? Well, if they told you...would you still make the purchase? Consider the fact that weight loss and health is a multi-million dollar a year business. Are you feeding into it? Are you benefiting from it? Or are you just buying into another trend? Are you being safeguarded against injuries?
Some gyms use the availability of Personal Training as an incentive to join the gym/club. This may be a good reason but, be aware of the sells pitch and the over complicated routines. In part, the trainers and the gyms/clubs may try to convince you that you need the fancy, expensive equipment in order for your workout routines to be effective. This is not true! Remember that the principles of exercise are simple and have not really ever changed. Do not let your trainer sell you on quick fads such as medicine balls, kettle bells, Pilate's reformers etc. These are great to change up routines with and avoid becoming bored. However, they are not essential. There is no need to complicate something that is really so simple.
Having a personal trainer is very effective if you find the right trainer. A trainer that will listen to your needs and understand them as well. A trainer that is well educated and has a background in Exercise Science or a college degree that taught them about the functionality of the human body is always a plus. A good trainer will provide education, support, motivation, and advice. Do yourself a favor and make sure the advice you are paying for is coming from an educated source. Not someone that is looking for a pay incentive.

TIRED DURING YOUR WORKOUTS?

2009-10-27T08:43:00.002-04:00

THE FOLLOWING ARE SOME POSSIBLE REASONS WHY YOU MIGHT BE FEELING TIRED DURING YOUR WORKOUTS:

LOW VITAMIN B LEVELS
LOW IRON LEVELS (ANEMIA)
DECREASED PROTEIN CONSUMPTION
LOW BLOOD GLUCOSE PRIOR TO EXERCISE
EATING TOO MUCH FAT
EXERCISING TOO MANY DAYS PER WEEK (OVER-TRAINING)
OVER EXERTION
NOT RE-STORING MUSCLE GLYCOGEN FROM PREVIOUS WORKOUTS!

FOR MORE INFORMATION ABOUT YOUR EXERCISE PLAN OR TO BEGIN A PLAN THAT IS SUITED TO MEET YOUR INDIVIDUAL NEEDS EMAIL ME AT BOURNESOLUTIONS@GMAIL.COM

WOMEN AND EXERCISE

2009-10-20T07:03:00.004-04:00

ALL OF US HAVE DAYS WHEN WE DON'T WANT TO EXERCISE. OCCASIONALLY, YOU MAY NEED A DAY OFF, DUE TO SICKNESS, OR TOO MUCH PHYSICAL ACTIVITY. BUT USUALLY THIS IS NOT THE CASE. THE REASONS AND THE EXCUSES THAT WE ARE ABLE TO COME UP WITH IN REGARDS TO NOT WANTING TO EXERCISE, STEM FROM THE LEFT SIDE OF THE BRAIN. THE LEFT SIDE OF THE BRAIN PRODUCES MESSAGES THAT ARE ALL PERFECTLY LOGICAL AND ACCURATE. THESE MESSAGES ARE INCREASED WHEN WE ARE UNDER STRESS. (WHO ISN'T UNDER STRESS!) ONE OF THE MOST IMPORTANT METHODS OF TRAINING IS TO RECOGNIZE WHEN THE BRAIN IS SENDING ONE OF THESE MESSAGES. BECOMING FAMILIAR WITH CERTAIN TRIGGERS IN OUR LIVES AND IDENTIFYING PATTERNS THAT SUPPORT THESE BEHAVIORS IS IMPERATIVE TO ONE'S SUCCESS. EXERCISE AND DIET ALONE DOES NOT WORK IN THE LONG TERM.
WHEN I WORK WITH MY CLIENTS I TEACH THEM TO IDENTIFY THEIR TRIGGERS AND HOW TO WORK WITH THOSE TRIGGERS TO PREVENT THEM FROM ONGOING DESTRUCTIVE PATTERNS THAT LEAD TO WEIGHT GAIN AND OTHER UNHEALTHY HABITS. I ASSIST MY CLIENTS IN DEVELOPING STRATEGIES THAT WILL REDUCE OR ELIMINATE MOST OF THESE EXCUSES. THE BENEFITS TO LIVING LIFE WITH LESS EXCUSES AFFORDS PEOPLE MORE ENERGY, BETTER TIME MANAGEMENT, QUALITY TIME WITH FAMILIES AND LOVED ONE'S. THE TENDENCY TO EXERCISE REGULARLY WILL INCREASE ALONG WITH BETTER EATING HABITS AND LESS COMPULSIONS. BEING MORE PRODUCTIVE IN EVERYTHING YOU DO BECAUSE YOU WILL LEARN TO DEDICATE "TIME TO YOURSELF."
DON'T FALL INTO GIMMICKS AND BELIEVE FOR A MINUTE THAT EXERCISE ALONE CAN CHANGE YOUR BODY OR YOUR MIND. THIS IS ESPECIALLY IMPORTANT TO REMEMBER AS GYMS AND OTHER DIET VENUES WILL BE KNOCKING AT YOUR DOOR WITH SPECIAL OFFERS TO GET YOU IN THE DOOR FOR THE NEW YEAR. (REMEMBER...THESE FACILITIES ARE MERELY TRYING TO HIT THEIR NUMBERS BEFORE THE END OF THEIR FISCAL YEARS. DON'T FALL VICTIM-) DIETING DOESN'T WORK! A QUICK FAD EXERCISE PROGRAM WON'T WORK EITHER!
WOMEN ESPECIALLY NEED TO TAKE INTO CONSERATION EXTRANIOUS FACTORS SUCH AS AMENORRRHEA, PREGANCY, POST-PARTUM DEPRESSION, OSTEOPROSIS, MENOPAUSE AND AFTER; JUST TO MENTION A FEW!
TO SCHEDULE AN INITIAL CONSULTATION CONTACT ME. THE INITIAL CONSULTATION IS FREE OR CHARGE.

SPECIAL OFFER-NEW CLIENT SPECIAL!

2009-10-20T06:54:00.003-04:00

NEW CLIENTS THAT BEGIN TRAINING, MASSAGE OR NUTRITIONAL CONSULTING SERVICES IN 2009 WILL RECEIVE 25% OFF OF THEIR FIRST PURCHASE.
PURCHASES ARE LIMITED TO 8 SESSIONS.
SESSIONS MUST BE USED AT LEAST ONCE PER WEEK.
NEW CLIENTS MUST MENTION THIS OFFER TO RECEIVE THE DISCOUNT.

Training Credentials ...Are you getting what you are paying for?

2009-07-11T06:38:00.005-04:00

A qualified trainer can assess a clients individual fitness, create goals based upon their assessment and motivate the client to follow the program that is set forth for them to accomplish. A proper program should include nutritional and fitness components. The trainer should be able to assist their client in making healthy lifestyle changes. The trainer should be able to make suggestions based upon their educated assessment; not just upon their personal opinion and experience. Experience and opinion have a place but, they NEVER should replace or take the place of a well thought out, educated plan.
The questions you should be asking a trainer to make certain that they are "qualified" and not just certified are important. Anyone can obtain a personal training certification! Some certifications can be obtained in a matter of hours on the Internet! Is that what you really want to be paying for? Some people think that just because they have been "lifting weights for x-amount of years" they are qualified to train others. Training clients should be taken seriously and should NOT be just a means of money. I am passionate about the work that I provide to my clients and take those relationships very seriously. Training requires skill and education. Clients are constantly being pushed too hard and too fast. Injuries are on the rise and clients are at risk.
An educated client needs to make certain that they know what they are paying for. Just because you are hiring a trainer at a gym; does NOT mean that they are fully prepared to train you! This just simply means that they had a certificate in personal training and are CPR certified. With the economy in such a poor state; many people are losing their jobs and are getting certified as trainers. For all you know your trainer may have been selling insurance three months ago. Don't get me wrong...their past careers are important! However, there are some of us that have actually obtained college degrees in the fields of Exercise Physiology, Sports Psychology, Sports Nutrition and Physical Education.
Why is that so important to you the client- The level of education a trainer may have varies. The basic requirement should be an accredited degree in exercise science, exercise physiology, kinesiology, physical education, sports management, or a similar field, from a reputable university or college. Some community colleges offer one-year, non-degree exercise science programs can offer another pathway to becoming a personal trainer. These programs can be considered satisfactory preparation when combined with a recognized personal trainer certification.

Valentines Day Special

2009-01-24T07:04:00.004-05:00

Valentines day is approaching, and you still need to buy a gift???

Build your own massage package:
Purchase a massage session for only $45.00 (reg.$70)
(basic massage with your choice of oil or massage lotion)

Add any or all of the following extra’s for only 15.00 each
· Hot stones
· Aroma therapy
· Back scrub with sugar or salt scrub
· Biofreeze treatment for sports massage/therapy
· Sports stretch

Purchase any package and receive 20% off of your next massage session.
Offer expires February 28, 2009.
Refer a friend and receive an additional 5% discount!

No Need for a Gym Membership

2009-01-03T09:22:00.002-05:00

With the newest elliptical addition and LCD television with wireless headphones; clients can come up to 30 minutes before a training session for no additional charge and warm-up or workout! (Reservations are required.)
Private clients are now able to train, and do their cardiovascular exercise with no hidden fee's or hassle.
For more information email me at bournesolutions@gmail.com or call me at 724-272-8797.

2009 Special Rates

2009-01-03T09:16:00.002-05:00

With the continuing changes in the economy: I am offering incentives to new clients that purchase training sessions during the month of January 2009. (The number of sessions that are purchased will delineate their expiration date.)
If you are interested in obtaining further information about prices and incentives for personal training and massage therapy sessions; please contact me at bournesolutions@gmail.com or at 724-272-8797.

The Holidays Are Upon Us...

2008-09-30T07:12:00.003-04:00

Don't wait until it is chilly outside, and the holidays are upon us to decide to take a break from your regular fitness routine. Why not? After all, you have been good up until this point! So why not just take a break until New Years?
Sure you can always come up with an excuse as to why you should not be exercising! I hear them all of the time! Taking time off around the holidays isn't even a planned event for most people. People find themselves caught up in the shopping, and cooking and visiting of friends and family; along with the daily work routines and life's daily chores! Now, the holidays hit, and it all goes to the dogs. Slacking off around the holidays is often followed by weight gain, and more stress come New Year's! I can help to keep you motivated and disciplined before, during and after the holidays pass. The 2-10 pounds that people gain around the holidays are the hardest pounds to get back off!
The first step, is to acknowledge the fact that the holidays will bring on temptation and weight gain, and will affect your exercise/nutrition plan that you have worked so hard to maintain throughout the rest of the year. Recognize the reality of the situation. Get real with the habits that have kept you back in the past! Focus on maintaining a healthy life style. My focus is to teach people how to have "wellness" incorporated in their lives. NOT DIETS! Diets and quick fix programs do not work! I will teach you how to make the adjustments that you need to stay on task and keep it together during the holidays and the rest of the year. Learn how to live!
Again, "be real!" Instead, of trying to make exercise a part of your schedule and busy life; by squeezing it in...take other things out. The goal is not to add stress to your life by doing more. Rather, it is to do less. Especially, around the holidays when everyone's tendency is to do more!
That goes for eating more during the holiday season as well as for everything else.
If you are so busy that you have had to add exercise to your Palm Pilot or Black Berry. It is probably a good time to reassess! There is very little room for added stress; when working toward a healthier lifestyle.
Forget about living to lose weight. Learn to live and live well!
Keep your eye's on my web site and blog to learn more about this years "Fitness Blitz." The first "Wellness Challenge!"

DON'T MISS OUT!

2008-08-08T07:04:00.011-04:00

REFER A FRIEND OR ASSOCIATE TO BLUEBERRY HILL BOOT CAMP, AND RECEIVE A $10.00 COUPON THAT CAN BE USED ON ANY BOURNE SOLUTIONS PURCHASE. (A FULL SESSION PURCHASE MUST BE MADE IN ORDER TO RECEIVE A COUPON.)

HOST A "BUILD YOUR OWN BOOT CAMP PARTY", AND RECEIVE YOUR CHOICE OF A FREE 60 MINUTE MASSAGE OR A FREE ONE HOUR PERSONAL TRAINING SESSION!
(GIFTS ARE NON TRANSFERABLE.)

Back To School Boot Camp

2008-07-16T19:58:00.005-04:00

Okay folks, the schedule is up and ready to go! Pricing and your supply list can be found on my website (www.bournesolutionsllc.com).
Pre-registration must be received at least two weeks prior to the camp start date. Any one who registers later than two weeks prior to camp will not receive the discounted rate. Checks can be made payable to Bourne Solutions LLC. Sales tax is NOT included; it is 7%. There will be no boot camp in August 2008.

BACK TO SCHOOL BOOTCAMP!!!

(INDOOR FACILITY WILL BE AVAILABLE ON DAYS WITH INCLEMENT WEATHER)

CLASS TIMES WILL BE M & F- 9:30-10:45 AND W- 10-11:15

September camp begins on the 3rd of September. Meet in the parking lot of the activities center at Blueberry Park in Franklin Park, PA.

SEPTEMBER DATES- 3, 5, 8, 10, 12, 15, 17, 19, 22, 24, 26. (register by Aug. 20 to receive discounted rate.)

OCTOBER DATES- 1,3,6,8,10,15,17,20,22,24,27,29,31

NOVEMBER AND DECEMBER DATES- (COMBINATION REGISTRATION FOR THESE TWO MONTHS)

5,7,10,12,14,17,19,21,24,*26(DEPENDING ON ENROLLMENT),

DECEMBER-3,5,8,10,12,15,17,19,22

Check back for more updates. Printable forms are available on the web! Hope to see you there.

What is the difference between this Boot Camp and the Others I have seen advertised?

2008-06-15T07:14:00.004-04:00

The difference between my classes and those taught by others is not only the instructor but the equipment that I we will be utilizing in camp. Bourne Solution's campers will use agility equipment, speed equipment, balance equipment, and other athletic equipment that the other gyms do not offer. I have taken the time to do some research and listen to my clients and to the public. I have heard that they want more than what they get in the gym! People are bored! I want to shake up your work out routine, and give you the results that you are looking for, and have not yet found.
Whether you are new to exercise, a regular at the gym or you have hit a plateau, this could be the answer you have been looking for.
Go to www.bournesolutionsllc.com and print out a registration form and flyer. Sign up now and receive a discount off of your fall registration!
Email me with any questions. Best of health-Sam

Outdoor Boot Camp!

2008-06-05T07:27:00.009-04:00

There has been such an out pouring of interest in outdoor boot camp programs that originated on the west coast; I am going to hold one as well! I have priced all of the local camps for women, and the average costs range between $12.00-$14.95 per hour or session of camp. If the attendee is expected to come to camp multiple times per week, he/she should not have to absorb the exorbitant costs that often accompany existing boot camp programs! I want the class to be successful for both my clients and myself. Therefore, I am offering an outdoor boot camp at the very low price of $6.00 per session. This class is predominately for women and girls ages 13 and up; however I will not discriminate...feel free to tell your male friends and acquaintances. Ask them if they are up for the challenge. This class is for all levels! I will work you hard and fast, but no one will ever be left behind!

You can expect to participate as a group in fitness activities that will test your physical and mental toughness. You will work with light weights, agility activities, balance and flexibility training, activities that will increase your speed, iron yoga, circuit and interval training, plyometric drills, obstacle courses, navy seal calisthenic training regimes and jump roping. Every class will be structured differently with new challenges. Camp will be held rain or shine with the exception of thunder storms. As a camper, you will need to bring supplies . A list will be provided to you upon registration.

Camp will begin the last week of June 2008 and will run for five weeks through the end of July 2008. All classes will be held from 9:30-10:45, including 15 minutes for an appropriate cool-down and questions at the end of class. Camp location will be determined by the end of next week. Currently, I am looking at the t-ball field at Marshall Elementary School in Wexford or Blueberry Park off of Nicholson Road.

Class Dates :

Boot Camp

Week #1- June 30 & July 2 ,no class July 4th.

Week #2- July 7, 9 & 11th.

Week #3- July 14, & 16th.

Week #4- July 21, 23 & 25th.

Week #5- July 28, & 30th.

Preregistration before June 20, 2008- $72.00 (payment must be received in full)

Late registration after June 20 but before June 30- $84.00 (payment must be received in full)

Pick and choose your camp dates -$10.00 per class. (registration deadlines apply, no walk-up's!)

*Nutritional Clinic- $10.00 (Saturday, June 28th Panera Bread Company, Pine Tree Shoppes in Wexford.)
The nutritional clinic will be a question and answer session. I will provide basic guidelines that overview such topics as hydration, diet do's and dont's, what to eat before and after a workout, the difference between complex carbohydrates and simple carbohydrates, meal plan suggestions for a 1,500 calorie and 1,800 calorie diet, how often to eat, the difference between a meal and a snack and many other topics. The information I provide to the group will support their need for caloric expenditures in and out of boot camp. Most people don't realize that 85% of their results come from diet and a sound nutritional program, not from exercise alone. Too few calories is as counterproductive as too many calories!

THERE ARE ABSOLUTELY NO REFUNDS OR PRORATED DISCOUNTS, CLASSES ARE ALREADY DISCOUNTED. ANYONE THAT IS MORE THAN 10 MINUTES LATE TO CLASS WILL BE ASKED TO NOT PARTICIPATE AS A COURTESY TO THE OTHER CAMPERS. COMING LATE IS AN INTERRUPTION AND WILL CAUSE THE ENTIRE POPULATION TO LOSE VALUABLE WORKOUT TIME! NO EXCEPTIONS!

Email me today at sam@bournesolutionsllc.com for further details or registration forms and information.

50% off of your first massage!

2008-05-31T07:48:00.003-04:00

Offer expires July 31st.

Read about What's New at Bourne Solutions LLC.

Smart Snack Options for Everyone!

2008-05-31T07:27:00.001-04:00

Quick Grab and Go Food and Snack Ideas…

1 serving of almonds = 1 ounce = Altoids chewing gum tin
Pop in the almonds, pop the tin in your purse, and go.

1 serving of dried fruit = 1/4 cup = 1 baby food jar (Stage 1)
Also a good size for trail mix or sunflower seeds.

1 serving of cut fruit = 1/2 cup = Rubbermaid's 4-ounce Serving' Saver Plus container.
Also fits 1 serving of tuna salad.

1 serving of dry whole- grain cereal = 1 cup = Ziploc Snap 'n Seal Bowl, in the extra small (8 oz) size
A snack-pack mini box actually is less than a full serving size. (Not to mention the inevitable temptation of a multipack — we're talking to you, Lucky Charms.)

1 serving of air-popped popcorn = 3 cups = Rubbermaid's 1.6-pint Stain Shield container
This snack provides a healthy dose of fiber and one of six grain servings active women require daily.

In the Mini-Fridge at the Office:

Egg (hard-boiled ahead of time)
Low-fat or non-fat yogurt
Single serving orange juice bottles
Single serving tomato juice cans
Reduced-fat pudding packs
Sliced veggies and reduced-fat salad dressing

Your Desk Drawer at the Office:

· Fruit (apples will store the best)

· Instant oatmeal

· canned shakes (e.g. Carnation Instant Breakfast, Slim-Fast)

· Microwave soup cups (broth-based and low sodium preferably)

· Peanut butter and whole grain crackers

When Size Matters:

Quaker Oatmeal Packs
Stony field Farm Squeezers (yogurt)

Earthbound Farm Organic Apple Slices

Two-ounce bag (30 calories, 0g fat)

LOW CARB SNACKS: (If you are not following a low-carb diet these foods can really pack on the pounds!)

· Celery with peanut butter

· Celery with tuna salad

· Hard boiled eggs

· Deviled eggs

· Dill pickles and cheddar cheese (no kidding, it’s a great combo)

· 1/4 cup berries with 1/3 cup cottage cheese

· Nuts (keep raw ones in the freezer if you think you’ll over-eat them)

· Sunflower seeds (get them in the shell so it will take longer to eat them)

· other seeds

· Low Carb Mix -This is just one possibility, of course.

1 cup roasted peanuts
1 cup raw or roasted almonds
1 cup pumpkin or squash seeds
2 oz unsweetened coconut
½ cup raisins (loosely-packed, i.e. don’t cram in as many as possible)

Nutritional Information: This should make about 16 servings of ¼ cup each. Each serving will have 6.5 grams of effective carbohydrate and 3.5 grams of fiber. If you make the same mix without the raisins, assuming 14 servings, each will have 4 grams of effective carbohydrate and 3 grams of fiber.

Other Good Choices for Trail Mix

Sunflower seeds
Filberts (hazelnuts)
Walnuts
Soy nuts
Other nuts and seeds, but check the labels for carbs

· Jerky (beef or turkey -- try to find low-sugar varieties)

· Low-Carb drinks and shakes (check the calories on the packs!)

· Cheese sticks, such as string cheese

· Sugar-free Jell-O, alone or with cottage cheese and a sprinkling of nuts

· Make sugar-free lime Jell-O with part coconut milk - for a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water.

· Cheese with a few apple slices

· 4-ounce plain or sugar-free yogurt (yogurt has more carbs than protein, read the package!) with berries and ground flax seeds.

· Smoked salmon and cream cheese on cucumber slices

· Lettuce Roll-ups – roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves

· Lunch Meat Roll-ups – roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)

· Spread’s such as bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up –

INGREDIENTS:

1 can black soy beans (or other beans on your diet plan)
4 oz cream cheese (1/2 package) - any fat level - leave out of fridge for half an hour for better blending
1 teaspoon garlic powder
1/4 cup medium salsa
1/2 teaspoon salt

PREPARATION:

Put all ingredients in a food processor, and run until smooth.

Whole recipe has 23 grams of net carb, plus 23 grams fiber and 45 grams protein.

· Raw Veggies and Low-Carb Dip –

INGREDIENTS:

1 10 oz package frozen chopped spinach, thawed and squeezed dry
1 1/2 cup of sour cream (ANY FAT CREAM WILL WORK! WATCH OUT FOR THE ADDED SUGAR!)
Seasoning:
Either 4 teaspoons of a salad seasoning such as Ranch
2 teaspoons onion powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon some kind of powdered herb, such as Greek seasoning

PREPARATION:

If you're using a food processor, pulse the spinach alone a few times. Then add the rest of the ingredients and blend well. If not using a food processor, stir to combine the ingredients in a bowl.

Serving Suggestions: As a vegetable dip, or spread for cucumber rounds or other vegetables.

Nutritional Information: Entire recipe has 22 grams of carb’s (can be reduced with the substitution of mayonnaise as described above) plus 9 grams of fiber, 20 grams of protein, and 830 calories.

· Pork rinds, with or without dip

· Ricotta cheese with fruit and/or nuts and/or flax seed meal

· Mushrooms with cheese spread inside (or other spreads or dips)

· Low-carb snack bars (watch out for sugar alcohols especially malitol)

· Cheesy Garlic Flax Crackers

-INGREDIENTS:

1 cup flax seed meal
1/3 cup Parmesan cheese, grated
1 and 1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 cup water

PREPARATION:

Pre-heat oven to 400 F.

1) Mix all ingredients together.

2) Spoon onto sheet pan which is covered with a silicone cooking sheet or greased parchment paper.

3) cover the mixture with a piece of parchment or waxed paper.

Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, go around the edges with your finger and push the thin part inwards to even it up.

4) Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.

5) Break into pieces.

The whole recipe is 6 grams of carb’s plus 35 grams of fiber.

· Crispy Parmesan Crisps- Good when you want a crunchy snack!

INGREDIENTS:

1 cup grated hard cheese (such as Parmesan) - NOT the dried powdery stuff

PREPARATION:

Preheat oven to 350 F.

Note on type of cheese: You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asiago, etc, will make a crisp "shell," whereas cheddar will be more chewy and "lacey" (the fat separates out), though still firm.

Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone cooking sheet or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.

Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.

If you want to mold them into a shape, you want to "drape" them while still warm. You can make cups over an upturned glass, or "taco shell" shapes by draping over any cylindrical object that is at hand (rolling pin, side of glass)

Serving Suggestions: Fill with fruit, dip, and salad. Spread flat ones with sugar-free jelly or jam (I'm not kidding), or any spread you want, or eat them plain.

· Peanut Butter Protein Balls:

INGREDIENTS:

1 cup sugar-free peanut butter
4 scoops (or 1 and 1/3 cups) whey protein powder - most are low in carbs, but check - any flavor
1 teaspoon vanilla extract
Artificial sweetener to taste, about 1-1½ cup (some protein powders have sweeteners as well)

PREPARATION:

Put all the ingredients in a mixing bowl and mix all at once. A mixer works great for this, but a food processor would probably be fine as well, or just a spoon. Then roll into balls. If you like, roll in crushed nuts. For sweetener, I use Splenda.

Makes approximately 16 balls about one inch in diameter. Nutritional Information: Assuming zero carb sweeteners, each ball has 3 grams carb’s plus 1 gram fiber, 9 grams protein, and 118 calories.

For more information about snacks and figuring out what will work best for you and your lifestyle; contact me at sam@bournesolutionsllc.com

How Much Does it Cost?

2008-05-31T07:12:00.002-04:00

HOW MUCH DOES IT COST?

BOURNE SOLUTIONS, LLC. Offers different packages to suit your specific needs. You may wish to discuss options with us to help you choose the best package for you. THE CHOICES ARE:

*FEES: STUDENT, INDIVIDUAL, GROUP(2 clients)

GETTING STARTED PACKAGE $155.00 $185.00 $277.00

FITNESS ASSESSMENT $70.00 $85.00 $127.50

BODY COMPOSITION $30.00 $35.00 $35.00 (PER)

PERSONAL TRAINING HOUR SESSIONS

HOUR SESSIONS $50.00 $65.00 $97.50

THERAPEUTIC MASSAGE $70.00 (hour) $120.00 (90 minutes)

NUTRITION CONSULTING $50.00 $65.00 $97.50

WELLNESS PACKAGE $140.00

(includes a 30 minute p/t session, 30 minute nutritional consultation, and a 50 minute therapeutic massage session.)

*additional charges may be applicable for in-home private sessions.

First Time Massage Savings!

2008-05-31T07:08:00.001-04:00

Receive 50% off of your first massage! Contact me for more information at sam@bournesolutionsllc.com

What's New at Bourne Solutions LLC?

2008-05-31T06:59:00.003-04:00

Now offering Therapeutic Massage and Bodywork!

Samra is now offering Therapeutic Massage and Bodywork to her clients; in her private studio or in their home/office. She has been trained and practiced with the advanced curriculum of the Massage School practitioners. Samra combines her knowledge, education and her background in advanced anatomy and physiology, biology, morphology from the University of Pittsburgh, Carnegie Mellon University and Carlow University along with her personal training and athletic training experience to provide each client with a unique experience.

Samra practices Therapeutic and Bodywork techniques that will reduce a person’s heart rate, blood pressure, increase blood circulation and lymph flow, relax muscles, improve range of motion, and increase endorphins. Although therapeutic massage does not increase the strength of the muscle tissues, it can stimulate weak muscles, inactive muscles, and, thus, create a partial balance in the body that is lacking due to decreased exercise and inactivity resulting from a sedentary life style, injury or illness. Therapeutic Massage can also benefit those who exercise regularly by leading to a more thorough recovery.

Some physical benefits of Therapeutic Massage and Bodywork:

Helps relieve stress and aids relaxation
Helps to relieve muscle stiffness and tension
Aids in faster healing of strained muscles and sprained ligaments
Reduces pain and swelling of body tissues
Reduces formation of scar tissue
Reduces muscle spasms
Increases range of motion, and joint flexibility
Enhances athletic performance
Improves circulation of blood and movement of lymph fluids
Reduces blood pressure
Helps to relieve headaches related to tension
Improves Posture

Some mental benefits of Therapeutic Massage and Bodywork:

Promotes a relaxed state of mental alertness
Helps relieve mental stress
Reduces levels of anxiety
Creates body awareness
Increases mind and body connection
Fosters a feeling of well-being

Other specific types of massage that Samra offers are Rehabilitative massage with a focus on physical function, ACT (active release techniques), Deep Tissue massage, Deep Muscle Therapy, Myofascial Release which all are devoted to finding points of tension, muscle spasms, and relieving these symptoms. Samra utilizes various massage methods, pressure and stretching to make muscles more supple. Releasing knots in the muscle tissues can trigger a whole body enhancement as supplementary and connected tissues and structures are no longer over-compensating for an injury.

Samra also utilizes heat-preserving warm Basalt Stones for some sessions that help to balance a client’s charka (A chakra is a center of activity that receives, assimilates, and expresses life force energy.) Employment of hand massage to assist with the unblocking of energy and to direct blood and lymph flow throughout the body is also integrated in Basalt Stone sessions. Hot stones are used for encouraging circulation and for easing stiffness; cold stones are applied to aid in inflammation, to encourage blood move away fro a swollen area. Benefits of alternating hot and cold stones during a session will persuade the circulatory system and the self-healing process.

Techniques such as Swedish massage will create friction and do what is referred to as hacking or tapping across a clients back and shoulders to promote the release of tension. Samra combines five basic strokes gliding, kneading, friction, vibrations, and hacking are all applied in the direction of the heart in order to promote blood circulation and bodily waste disposal. Long deep smooth strokes across a clients body with the use of oils decrease friction, and tension.

Sports massage is similar to Swedish massage and is offered because both techniques help heal injuries like muscle sprain and spasms. In athletes long strokes are essential to aid in relaxation and even more importantly disperse lactic acids in the muscles in order to make room for a fresh supply of blood and oxygen. One of the greatest benefits of Sports massage may be that it consists of specific components designed to cut down on sports-related injuries. Specifically, it alleviates muscle tension and inflammation post-event, and provides a warm-up to loosen muscles.

Call or email to schedule an appointment!

Make Your New Year's Resolution!

2007-12-16T22:26:00.000-05:00

Mention that you visited my website, and receive a 10% discount off of any purchase made in December 2007. Visit www.bournesolutionsllc.com, today.
Begin the new year with a new perspective, and work toward obtaining a healthier lifestyle. Why wait any longer?
Learn how to eat correctly, exercise, and create a healthy lifestyle for yourself, and or for your loved one(s).
Pricing is subject to change, no cash value.

Myths About Resistance Training...and the Truth!

2007-10-14T08:21:00.000-04:00

Is repetition the key to developing lean muscle successfully and becoming more tone?

Many clients ask me how many repetitions of each exercise they will need to do in order for them to start seeing results. I first explain that in order to see the underlying layers of muscle they need to begin by diminishing the layers of fat that cover up their underlying six packs! Yes, we all have them. But it is only the most disciplined of us that actually ever see them. I would have to say that for most it is their diet/nutrition that keeps them from ever obtaining the body of their dreams. It is a constant struggle. I tell my clients that it is 85% nutrition not 85% exercise that will take them to where they want to go! With all of that said, no you can not turn fat into muscle! I wish! Could you imagine for a minute- going to the gym and not worrying about what you ingest for your diet and just in a couple of weeks or months being rock solid. Wake up! It's not going to happen and never will with that mind set. The truth is that eating properly and exercising regularly will get you going in the right direction. You just can not have one with out the other!

The truth...
Yes, repetition of resistance training will develop more lean muscle growth. (You will not need to worry about looking like Sheena Warrior Princess.) Lifting between 8-15 reps will be enough to stimulate the growth of lean muscle. This is one of the most efficient ways to grow the lean muscle because of the increased volume of work you subject your body to with this "repetition method."

By adding two to four sets of those repetitions you will add additional muscle mass! Ladies, do not sweat it- It is utterly impossible for you to accommodate as much muscle as a man (unless you are ingesting some sort of illegal substance), you just were not born with it! No, you will not look like Arnold. I promise you. You will however, develop the lean muscle that is necessary for you to increase your metabolism, and that will give you the definition you have been forever searching for at the gym. After you have reached this pinnacle of your training you can prepare yourself for a more aggressive training program.

As always...please email me with any questions of comments and visit my website at http://www.bournesolutionsllc.com/.

CHECK OUT MY WEBSITE AT... WWW.BOURNESOLUTIONSLLC.COM

2007-09-19T13:42:00.000-04:00

At long last I finally have pulled together a website. I am eager to get some feedback! I am very excited to be able to offer my future clients and exsisting clients valuable information about my buisness and allow them to utilize the site as a educational resource. Paying clients will now be able to access the website and click on the "client information" button that will then lead them to an informative exercise guide. Clients often tell me that they forget how to perform certain exercises after the completion of their session with me. I am in the process of finalizing this new product that a client will be able to simply go to for a quick reminder of many different exercises. The site will offer a verbal description along with a short slide show of each exercise. Please keep checking back to see what else I have added for my clients.

Samra R. Savioz- Just nominated for SWPA "leveling the playing field" award!

2007-08-17T10:02:00.000-04:00

The Women and Girls Foundation’s celebration of “Women in Sports: Leveling the Playing Field” will take place the evening of Saturday, October 13, 2007 at the Heinz Field East Club Lounge in Pittsburgh, Pennsylvania.

What is the history of this award?
In 2005, the Women and Girls Foundation (WGF) pledged to honor 24 women each year who were engaged in dynamic work in exciting and challenging career fields in Southwestern Pennsylvania. The purpose of these annual events is to honor women innovators and to inspire young women to see the range of career options available to them. In 2005, WGF honored 24 “Women in Science” at the Carnegie Science Center.

In 2006, we again honored some phenomenal women who are making a difference in our region through their work in finance and manufacturing at our event called “Women in the Material World.” Hundreds of people attended both events to honor a diverse group of women in various fields, each with her own magnificent success story!

This year, we want to honor a diverse group of “Women in Sports” who are leveling the playing field.

This is a premier opportunity to celebrate outstanding women leaders in Southwestern Pennsylvania, and foster community awareness of the inspiring women in your neighborhood, company or organization
. The celebration of “Women in Sports” will provide honorees, their organizations and other community leaders with the opportunity to connect their work with the efforts of The Women and Girls Foundation to pursue equity for women and girls in our region.

The event will highlight many of the women and teenage girls who are making an impact on athletics throughout our region – whether they are coaches, athletes, sports agents, attorneys, sports medicine practitioners, or own a team of women athletes – they all level the playing field every day.

It is a great honor to have been nominated for such a prestigious award. I thank all of my supporters for allowing me to help them make positive changes in their lives!

Client Testimonials

2007-08-17T09:46:00.001-04:00

I have been doing aerobics, yoga and Pilates for what seems like forever, but I’ve never actually enjoyed it. I did it because I felt like I had to. My attitude slowly changed, however, when I began classes with Samra Savioz. After the first few classes I actually began to enjoy myself, and when I had to miss a class for work-related travel, I was actually disappointed. In the past, I used to be relieved.
Samra has inspired me to feel good about testing my will and my drive, and to look forward to doing so. I still enjoy classes with her moreso than without, but I look at it in an entirely different way. She has enabled me to realize that my mind is just as important to staying fit as my body.
Heather DeFazio, Pharmacist, Pittsburgh PA

My name is Teresa Leonardo. I work for Pfizer as a Therapeutic Specialty Representative. I live a busy schedule on the road, in and out of hospitals in Western PA, eating far too many breakfasts, lunches and dinners. Throughout my 10 years in my career, and entering my forties, I gained weight and lost muscle tone. I failed many diets and exercise routines because I never consistently made the time nor did I understand the essentials of an exercise program that could be designed for me personally. When I asked the YMCA about their personal fitness trainers, Samra Savioz was highly recommended by the staff at the Franklin Park YMCA. I told the staff I didn’t want just any trainer. I wanted a trainer, with what I described as the “Dr. Phil” approach, be straight up with me but also have some understanding of my busy lifestyle and show me how to incorporate exercise and better eating habits into my daily life so that I can both meet and sustain a healthy weight and greater muscle tone. And, that was exactly what I got from Samra as my personal trainer. Although there were times that I said “I can’t do that”, she always said, “Yes you can” and through the course of time that we spent together, I did do those things, running miles, lifting and holding weight as I never did or could before. Samra ran with me, stretched with me, lifted along side me encouraging me along my journey of a healthier lifestyle. Samra’s commitment to helping me achieve a healthier diet and exercise goals that meet my needs and goals has given me the motivation I needed to make time for a healthier well-being. I am most thankful for knowing Samra Savioz.

I HAVE KNOWN SAMRA SAVIOZ FOR ABOUT SEVEN YEARS. SHE HAS GIVEN ENCOURAGEMENTAND INSPIRATION TO MANY THROUGH HER OWN HARD WORK AND ABILITY TO RISE ABOVE LIFE'S MANY DIFFICULTIES. SHE IS A GREAT EXAMPLE FOR WOMEN WHO WANT TO ACHIEVE AND MAINTAIN PHYSICAL STRENGTH AND HEALTH . SAMRA HAS A CONSISTENT AND CONSIDERATE STYLE TO HER MOTIVATIONAL STRATEGIES. WE WISH HER LUCK! SUE HOLLERAN M ed. RETIRED EDUCATOR

I’m a full time physician and mother of a 4-year-old child. I’ve gained 30 pounds after my pregnancy in a very short period of time. Because of my very busy schedule and long working hours, I needed someone to help me to get in shape and be healthy again. I was very lucky to find Sam last year. Because of her knowledge of exercise and her ability to motivate me to work at the top level, I was able to lose 30 pounds in 1 year. She is very flexible with her schedule, which is very important to me. As a physician I have some knowledge about nutrition, but I was amazed how knowledgeable she is in that area. I’m constantly surprised with the different exercise programs at each session and with her wonderful personality that keeps our workout enjoyable. Thanks to Sam, I’m a very happy person again.
Sanja D., M.D., Ph.D.

Samra (Sam) has been my personal trainer and I found it a privilege to work with her. Sam is very knowledgable, creative and resourceful. I had a few challenges when I worked with her and she, on her own time, found special exercises that worked for me and helped me get stronger. Sam helped me get my body in good working order so I can live my life to the fullest and go out into the community and do my work. I support her nomination for the SWPA woman "Who is Leveling the Playing Field!"
Connie Mockenhaupt
Community Volunteer

Samra Savioz not only transforms her clients' outer apperances, she changes their minds. Through her uplifting and unfaltering attitude she boosts self-confidence levels and instills discipline helping people to reach their goals, while becoming the person they have always wanted to be inside and out. - Amanda S.F. Hartle, journalist.

My 2007 New Year’s resolution was to finally lose the weight I had been struggling to take off after the birth of my second child and ultimately become more toned and sculpted. So in keeping with that resolution, my husband purchased personal training sessions at the YMCA to assist me in my efforts. It was then I first formally met Samra Savioz. Prior to that, I didn’t really know Sam, however I had taken a few of the classes she instructed and found them all to be challenging, entertaining and enjoyable. But after our first personal training session together, I was immediately impressed by her thorough fitness assessment and evaluation of me, as well as, her knowledge and insight for her profession.

I thought I had an adequate understanding of how to properly monitor my daily food intake with a points tracking system and how to correctly employ the traditional exercise methods I learned from my collection of fitness DVD’s. But Sam “set the record straight” for me and clearly redefined and taught me about proper nutrition and appropriate exercise instruction, always going above and beyond all of my expectations. She made herself readily available to answer my many questions and always took the time to fully explain whenever I needed clarification. Sam was always very honest and upfront in her approach, and her commitment to helping me achieve my goals was both sincere and unwavering.

After working with Sam for five months, I lost 25 pounds and achieved strength and muscle definition. I followed her guidelines closely and worked extremely hard to achieve my goal, but it was really Sam’s passion, encouragement and motivation that inspired me to persevere and empowered me to believe in myself. Not only was this paramount to my goal attainment, but it was also something I didn’t expect when I initially signed up for personal training sessions with her. Sam is incredibly talented and truly exceptional in her field. I feel so very fortunate to have trained with her and to have benefited so greatly from her expertise. She has impacted my life in such a positive way, and I truly credit her with my success! -Kerry Schurman M.Ed.

I have been working with Samra for about seven months. I have significantly improved my level of physical fitness and had a significant weight loss. I feel more energetic, feel better about my appearance, and feel better about myself. Samra has provided me with her expertise, encouragement, and moral support, I do not think I could have accomplished so much without her help.
Rochelle Rosen, M.D.
*(Has lost over 60 pounds!)

What Does a Session Entail?

2007-08-17T07:52:00.000-04:00

Most inquires are optimistic about trying something new in regards to exercise and weight loss programs. Many people tell me that, "they have tried everything!" or " I already have a trainer." They sometimes tell me that they are "fairly-happy with their bodies and their current programs/trainers." Some even say they have been with the same program/trainer for a year or more and haven't lost any weight. (Makes me scratch my head!) Many think it is themselves that is the root of the problem. In some cases it may be. My experience has taught me that it is more common that most people lack the appropriate supervision and guidance with individualized and personalized plans. I never use a "cookie-cutter program" with any of my clients. Regardless of their wants and needs. My clients must agree to an organized well thought out plan. I provide each client with a map and they need to follow their map in order to achieve their goals. I hold everyone responsible for the choices they make and have clients that have found it necessary and productive for me to stay in daily contact with them via email to help them keep focused. I take great pride in helping each person attain their goals, my reputation is built upon their success rate.

Let me give you a more clear example:

Ms. Black calls me on the phone and says; "Hi, I got your name from a friend who said that you are a trainer."
Sam: "Was this person a client of mine?" " What is your health history?" "Could you please elaborate on any pre-existing surgeries, injuries, medications, physical limitations and please provide me with your current height and weight?"
Ms. Black: "I just recently had a meniscus tear and repair in my right knee and I am 5'3 and weigh 170 pounds." "Other than that, I am healthy!" "My knee is better now that it is fixed."
Sam: "Ms. Black, please understand that although your knee has been repaired and you claim to feel good and are pain free, I would like you to have either your surgeon or your PCP provide me with a prescription that releases you to exercise. It must clearly state that there are either NO LIMITATIONS or list any LIMITATIONS." "You can bring this to our first meeting where I will complete a fitness assessment." "The assessment will allow me to gather additional information about your current physical state." "I will be looking at your body fat, your BMI (that is your healthy height/weight ratio), your flexibility, blood pressure and pulse and your aerobic fitness level and your stamina.
Ms. Black: "How soon after the assessment is complete will we be working out together?"
Sam: "We should be able to schedule appointments immediately after your assessment if everything we find is within a normal range." "Some people have noticed muscular weakness in their quadriceps (upper front thigh muscle) if they have had knee issues. We will look toward strengthening yours if that is the case." "I will also provide you with any necessary stretches and strengthening exercises that you can do on your own as well." "I look forward to meeting you in person."

*After obtaining adequate information about the client, I will schedule future meetings combining exercises for lean muscle mass development, fat burning and cardiovascular improvements along with any necessary nutrition counseling. Programs for individual usage can be created to supplement our workouts for an additional fee. *

What Purpose Does Protein Serve in Your Weight Gain Diet...

2007-08-14T07:55:00.000-04:00

Protein is necessary for metabolic function, it helps our immune system to fight diseases and with other bodily processes. Protein is necessary for our bodies to produce and stimulate the growth of hair, finger nails, skin, cartilage, muscles and bones. Children need protein to aid in there growth; while adults need protein to build, replace and repair tissues/muscle fiber. Protein can be found in many food sources and supplements such as, meat (animal protein), eggs, beans, grains, dairy products, soy based products and in mixes/drinks and bars (protein powders, etc.). Although protein helps your metabolism, it should not be avoided in your diet for weight gain. A more reasonable approach to changing or maintaining any healthy life style and healthy weight is to consume a balanced mix of the food groups . Always, keeping in mind that, "too much of anything, is not a good thing!"

Getting in the best shape of your life...

2007-08-10T07:48:00.000-04:00

Aim to get at least 30 minutes of cardiovascular exercise 5-6 times per week. Change up the activities and choose from those that you like best. Make sure that you mix it up so you do not get in a running rut or bored with biking. Intervals are not required during every workout, but they will boost your fat burning potential!

DICHOTOMOUS (BLACK-AND-WHITE) THINKING

2007-08-09T07:30:00.001-04:00

"I am perfect or a failure. I am thin or fat. I starve or binge."

Dichotomous thinking, leaving no room for the in-between, is a common feature of eating disordered individuals. This type of thinking often leads clients down a path of continued pain and suffering. Realizing or getting help to realize that, one can not be the best at everything. Being perfect or the quest to find the perfect body is often the goal of these individuals.
The female clients that I have worked with have found it to be essential to uncover why they have such a need to please and to be the best at EVERYTHING. For the most part, they have lost sight and are not aware of the impossibility of the task they have set for themselves by thinking this way. They have been living there lives with the notion..."If I work hard enough", "I will not make a mistake" or "If I eat I'll be fat; if I don't eat fat, I'll be thin."
With self discovery via coaching and assistance most clients are finding that their world was such and that those that are focused and committed to making changes are better able to do so.
(*Some cases are recommended to seek additional psychotherapy and or treatment.)

Tips to reduce fat in your diet!

2007-08-09T07:20:00.000-04:00

TIP #1- Boil, steam, broil, or microwave vegetables AND avoid adding butter, and dipping sauces. Instead, try spray margarine or balsamic vinegar. Spray margarine can typically be found in your grocers dairy section on the top shelf. There are several brands to choose from. There are many other types of flavored vinegars that are full of flavor and have no additional fat calories that will spruce up the flavor of your veggies. Dried herbs and even adding some hot pepper flakes will kick up the flavor count. Experiment! Don't knock it until you try it.

Keep checking the blog for more tips and recipes, as to how you can reduce fat in your diet.

The Glycemic Index. What is it?

2007-08-08T17:11:00.000-04:00

Note: As far as fruits go, if it tastes too sweet it's generally safe to assume that it has an elevated GI.

Fruits:
apples (40)
banana (51) Ok Green
blueberries (40) Fresh
cherries (22)
grapefruit (25)
green grapes (43)
orange (51)
pears (33)
plums (24)
prunes (29)
raspberries
tomatoes
Vegetables
asparagus
beans (all)
broccoli
cabbage
carrots
garden beans
garlic
kidney beans
lettuce
mushrooms
onions
peas
peppers
spinach
squash
bitter melon
Drinks
unsweetened tea

Low GI carbs:
Bread: Whole Wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal
Corn
cooked couscous
whole grain crackers
cooked oatmeal
Pasta cooked al dente
Green, split or black eyed peas
Whole grain pita, 6"
Cooked brown rice
small whole grain roll

Other food:
barley wheat
dairy products
egg noodles
eggs
meat
nuts
steelcut slow-cooked oatmeal
seeds

Glycemic index of foods!

GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:

Classification and GI range

Examples:
Low GI
55 or less
most fruit and vegetables (but not potato), oats, buckwheat, whole barley, All-bran, basmati rice

Medium GI
56 - 69
sucrose, Mars bar, croissant

High GI
70 or more
corn flakes, baked potato, jasmine rice, white bread

A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.
The glycemic effect of foods depends on a number of factors such as the type of starch (amylose vs. amylopectin), physical entrapment of the starch molecules within the food, fat content of the food and increased acidity of the meal — adding vinegar for example, will lower the GI. The presence of fat or soluble dietary fibre can inhibit carbohydrate absorption, thus lowering the GI. Unrefined breads with higher amounts of fibre generally have a lower GI value than white breads, but, while adding butter or oil will lower the GI of bread, the GI ranking does not change. That is, with or without additions, there is still a higher blood glucose curve after white bread than after a low GI bread such as pumpernickel. Many brown breads, however, are treated with enzymes to soften the crust, which makes the starch more accessible. This raises the GI, with some brown breads even having GI values over 100.
The glycemic index can only be applied to foods with a reasonable carbohydrate content, as the test relies on subjects consuming enough of the test food to yield about 50 g of available carbohydrate. Many fruits and vegetables (but not potatoes) contain very little carbohydrate per serving, or have very low GI values. This also applies to carrots, which were originally and incorrectly reported as having a high GI.[2] Alcoholic beverages have been reported to have low GI values, however it should be noted that beer has a moderate GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%.[3]
Glycemic index (also glycaemic index, GI) is a ranking system for carbohydrates based on their effect on blood glucose levels. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal) glycemia. The concept was invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto.
Carbohydrates that break down rapidly during digestion have the highest glycemic indices. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids. But in fact, some foods having a low glycemic index or having very little carbohydrate cause a high insulin response or raise blood lipids. The insulin index may therefore also be useful as it provides a direct measure of the insulin response to a food.
The glycemic index of a food is defined by the area under the two hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100.

The effect on blood glucose from a high versus low glycemic index carbohydrate
The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.[1]
The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages in that it is universal and it results in maximum GI values of approximately 100. White bread can also be used as a reference food, giving a different set of GI values (if white bread = 100, then glucose ≈ 140). For people whose staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response. The disadvantages with this system are that the reference food is not well-defined, and the GI scale is culture dependent. (Click on any of the underlined words above for a more detailed description from, "Wikipedia.com")

MEAL PLAN BASICS

2007-08-04T12:59:00.000-04:00

Meal Plan Basics
Samra R. Savioz, Personal Fitness and Athletic Trainer

Clearing up Carbohydrate Confusion-

Carbohydrates, which come primarily from fruits, vegetables, breads, cereals, and whole grains, are capable of providing a major source of energy. Although, over consumption of any food type will cause or can lead to the cause of weight gain! This applies to eating too many calories from any food, whether it is a carbohydrate, fat or protein. For most people keeping a moderate control of carbohydrates; consisting primarily of fruits and vegetables, along with a low-fat and lean protein meal plan can actually lead toward weight loss. Focusing in on the fiber content within the carbohydrates being consumed will help the body to feel fullness and may also play a part in the prevention of certain diseases.
You have probably heard people refer to, “carb-ing-up” before exercise as being a way to obtain energy. The truth is that over consuming carbs, such as eating a plate of pancakes or a hefty bowl of pasta before you go to the gym will most likely cause weight gain. Not to mention make you nausea’s. Eating wisely, and at least an hour before exercising will provide you with more energy and less likelihood of gaining weight, regardless of how much exercise one is doing.

FAT!!!-

There are three types of fat: saturated, mono-unsaturated, and polyunsaturated, all containing the same amount of calories. The major differences with the different types of fat are primarily linked to health related issues that may be inherited by consuming such fats; i.e., heart disease, high cholesterol. Etc. Examples of these fats are: Saturated fats (associated with heart disease) such as butter, are solid at room temperature. Unsaturated fats, include polyunsaturated fats and monounsaturated fats, are generally thought to be the healthier fats. These types of fat may be found in liquid vegetable oils and most margarine. The fats that I recommend consuming are limited to extra virgin olive oil and to flax seed oil. I suggest a total fat intake of less than 10% a days worth of calories. I would entirely eliminate the need for any saturated fats!

Protein Power-

Proteins help maintain and build body tissue. Protein-rich foods such as meat, eggs, cheese and nuts; all contain a significant source of fat and the major source of saturated fat in the foods we eat. Therefore, I recommend consuming only lean meats (skinless chicken breast, turkey breast, fish (tuna in water, not in oil), and pork with the fat trimmed (not from the butt of the animal). Instead of eating whole eggs, opt out and eat egg whites or egg beaters and only prepare the eggs with a non-stick cooking spray or by hard boiling an egg and disregarding the egg yolks. Cheese is a tough one. I admit, I love cheese, but, it is sooo fattening. I only recommend using reduced fat cheese or fat-free cheese as a permanent substitute for whole-milk cheeses. Emphasize making protein choices that are lower in calories and in FAT, such as lean meats, low-fat or fat-free dairy products and legumes (dried beans).

Micronutrients-

Micronutrients include vitamins and minerals. I recommend eating a wide variety of foods bright in colors to ensure getting certain vitamins and trace minerals within your diet. Such vitamins include and are not limited to, Vitamins, A, B, C, D, E, and K. Examples of essential minerals are calcium, potassium, sodium, iron, zinc and iodine.

Fiber-

There are two types of fiber, soluble and insoluble fiber. Both types are found only in plant foods, and are the non-digestible part of carbohydrates. Fiber is calorie free and it has a host of health benefits. Most people do not get enough of it.
Soluble fiber slows down the absorption of food in the stomach, which in turn creates a feeling of fullness. Soluble fiber has also been associated with the lowering of blood cholesterol and stabilizing blood sugar levels. Some of the most common sources of food that contain soluble fiber are oats, dried beans, fruits and vegetables. Consuming fiber rich foods in excess can cause bloating and other gastroenterological effects…so gradually introduce them into your diet.
Insoluble fiber will increase the rate the food moves through the digestive tract and is also associated with reducing the risk of some forms of cancer. Insoluble fiber is found in food sources such as, brown rice, cereals, dried beans and whole grain breads.

Last but not least…WATER-

Water is a nutrient that humans can not do without. The human body requires water for hydration and health. Without water the human body can only survive for a few days. Water is the most abundant substance in the body and helps to perform many bodily functions. Water consumption assists in the digestive process, regulates body temperature, and assists in transporting nutrients and waste products to and from the body cells. It is just as important to drink water prior to an exercise program as it is during and after the completion of a work-out. Water will also help to increase the body’s ability to burn fat and increase your metabolism.
Drinking eight 8oz. glasses of water everyday is recommended.
Bottled water, seltzer, mineral water and sugar-free waters are other options. Limit all caffeinated beverages- they act as diuretics, and will cause you to lose more water than you would otherwise, which may lead to dehydration. Especially, when you will be sweating during exercise.