DASH FITNESS WELCOMES AUTUMN BROOKS TO THE DASH TEAM

Over the hot summer months, DASH Fitness has been hard at work - most notably in expanding the DASH Fitness Team. With that said, DASH Fitness is excited to announce the addition of a very savvy new fitness instructor, Autumn Brooks, who will be leading our Park Cities bootcamp each week at Goar Park (located in Highland Park).

Autumn is a rare find in the fitness world, as she is certified in array of fitness formats including strength, cardio conditioning, and pilates. She is also Pre/Post natal certified for all you new or repeat mommies and is currently working towards her next certification - Piloxing (a hot new fitness trend that combines kickboxing moves with pilates!) Impressed yet? I sure was! Yet, her health and fitness knowledge doesn't stop there. Autumn holds a nutrition degree and graduated with a background in Exercise Psychology.
Told you, this girl knows it all!

Yet, despite all her certifications, experience, and knowledge, the most special thing about Autumn is her desire to continue learning and expanding her knowledge about the health and fitness fields. She is energetic, fun, and eager to share her knowledge and guide others so they can reach all their health and fitness goals. To say that she embodies everything that DASH Fitness stands for, is well, a huge understatement! She takes pride in getting to know and leading each DASH bootcamper and promises nothing but a kick-butt workout every time!

Whether you are looking to tone up, shed some unwanted weight, or relax and stay limber with some pilates moves, Autumn will guide you every step of the way! So DON'T put off your health and fitness goals any longer and DASH to her bootcamp next week!

Autumn's Goar Park Bootcamp - BEGINS Monday, August 1st

Monday & Wednesday AM: 6-7am PM: 6-7pm Location: Goar Park What to Bring: A yoga mat, a pair of light dumbbells (5-8lbs) and a pair of heavier dumbbells (8-12lbs), a workout towel, and plenty of water. *All additional equipment will be provided*

For more details or to learn more about Autumn and her bootcamp please visit www.DashToBeFit.com and register through the JOIN page.

Caffeine Craving

It’s finally Friday, and thoughts of my fun weekend plans are making it very hard to concentrate on finishing up my week’s to do list. I head to Starbucks for my second cup of java today (oh, did I mention it is only 11am) To say I’m a coffee addict is an understatement, and as all my friends would attest to, I’m certainly not as chipper of a person unless I have had my morning jolt of caffeine.

Recently, I have been hearing mixed reviews about a “caffeine addicted society” – a so called phenomenon in which our society has become absolutely hooked on an overdose of caffeine each day, thanks in large part to the rise of the Starbucks empire. As a nutrition nut, I decided to dig deeper to see what I could find out about this trend, and thus offer advice to all my caffeine addicted DASHERS.

Here is what I found:

To better understand the effects of caffeine on our bodies, here is a little summary of how your daily cup of joe and/or caffeinated soda or tea effects your body.

When you drink caffeinated drinks like coffee, tea and most sodas, the caffeine in the drink causes increased neuron activity in your brain, which in turn results in the release of a hormone we all know well – adrenalin. This intense rush of adrenalin is what will keep you awake and alert, but can also make your heart race depending on how your specific body reacts to the amount of caffeine you drank. As the adrenal high wears off, you often start to feel tired, irritated, confused and may experience a headache. This is your body’s way of telling you that the adrenal high (similar to a high you would experience with some drugs, alcohol, or smoking) is dwindling and it wants more NOW! Thus, you reach for another soda, coffee, or tea and the roller coaster starts all over again.

Overtime, this constant roller coaster of highs and lows can have a negative effect on your overall health including some of the symptoms below:

• The adrenal glands pump out too many stress hormones which causes your body to be “stressed” for up to 18 hours after you first cup of caffeine
• The liver releases higher amounts of sugar and fat into the blood stream
• The pancreas produces too much insulin in order to remove the excess blood sugar which in turn can be stored as fat
• Muscle tension is increased
• The blood vessels constrict, reducing the flow of oxygen to important areas like your brain (up to 30%) and your extremities
• Digestion and the immune system are impaired or suppressed
• The production of DHEA and other anti-aging hormones is decreased
• Cortisol and other stress hormones are elevated
• Loss of calcium and magnesium in your bones overtime
• Stained teeth and erosion of teeth and gums

So now that the bad news is out on the table, here are my suggestions to avoid such harmful effects on your body:

Choose Decaf beverages over Caffeinated coffee, sodas, or tea (if you can’t cut the caffeine all at once, then try to wean yourself off of it over time by mixing decaf coffee grounds with regular, slowly increasing the amount of decaf over several weeks till you are no longer using caffeinated coffee anymore)

Drink plenty of water - always follow a caffeinated beverage with a large glass of water (a glass before and after would be even better!)

Switch to green tea – it will give you energy and is packed with antioxidants

Eat cinnamon-flavored candy - especially the 'extra hot' varieties which can act as stimulant without the side effects of caffeine. Chew on a couple of pieces when that craving hits and you can still enjoy a pick-me-up!

Try ginseng supplements - ginseng contains natural stimulants that can increase circulation and may even boost the metabolism. It's an herbal supplement that offers many positive health benefits, and can be taken daily for optimal benefits

Go for a run - or, squeeze in a mid-day workout. Running, jogging, or even taking a brisk walk are all great ways to freshen up and stimulate circulation. The fresh air and increased activity will keep you awake and the routine can count as part of your daily workout.

Sip on herbal coffee - this 'gourmet' coffee is caffeine free and can help you break away from your coffee addiction without missing out on the robust flavor. Teecino is one type of caffeine-free herbal coffee that also offers a natural energy boost from nutrients instead of caffeine. You can choose from seven gourmet flavors to make it a real treat

Get MORE SLEEP – with 7-8 hours of sleep, you will be less likely to need a caffeine boost upon waking in the morning

If you absolutely refuse to give up your daily caffeine fix (and believe me, I of all people understand how difficult it may be), then at least make it a point to only drink a caffeinated drink every other day (because caffeine can stay in your body for up to 24 hours!). That way, your body can have a least a small window or break from caffeine in which it can regulate all your insulin and hormone levels before you drink more caffeine.

So there it is - the important facts you should know about the caffeinated drink right in front of you – it’s up to you whether you want to kick your habit, but at least give several of the options above a try! As for me, I’m switching to green tea and/or decaf coffee immediately!!!

Skinny Tex Mex

As a native Texas gal, some of my earliest food memories involve my mom's chicken tacos, or dinners out at Matt's El Rancho, a famous Tex Mex restaurant in Austin, TX. Needless to say, I have grown up chowing down on Tex Mex cuisine. From chips and queso, to tamales and tacos, I love all things Tex Mex! Unfortunately, as as fitness and nutrition trainer, it is hard for me to justify eating highly caloric and fatty Tex Mex more than the rare "special occasion" celebration. As one of my friend says, Tex Mex is "once on the lips, FOREVER ON THE HIPS" Yikes!!!

Well rejoice DASHERS, because I have done my research, and have actually discovered a way to EAT SKINNY TEX MEX! Not possible, you say? Read below and find out how to save hundreds of calories and your summer bikini bod while still enjoying your favorite Tex Mex meals:

Start your meal off right by switching your normal high in calories and fat "loaded" queso for guacamole or salsa. If you are in the dipping mood, make sure you choose corn chips over tortilla chips. Or even healthier, forgo the high in sodium chips altogether and order a small bowl of tortilla soup (sans cheese on top) for your appetizer. This will help fill you up and keep you away from the bottomless chip basket (and no, you can never just eat one, so don't even tempt yourself by trying!). If I had a dollar every time I heard a training client of mine try to say they ate "just one chip" I would be a millionaire today!

Onward to the entree: If you are fajita girl, you are in LUCK! Fajitas are arguably the most healthy Tex Mex entree because the meat is grilled (and for those of you who read my "Low Cal Fourth" blog post last week you know that grilling foods is the most healthy way to cook food). To cut more calories, choose chicken over beef fajitas or at least go half and half and lose the shredded cheese on top. Always go for corn tortillas instead of flour, and switch your astronomically high in fat re-fried beans for nutritious black beans. Go easy on the side of rice, and add some yummy grilled veggies on top, and you are GOLDEN.

If you don't happen to head straight for the fajitas on the menu, and are more of a taco or enchilada girl, listen up! Again choose chicken tacos over beef, as well as chicken enchiladas over cheese enchiladas. Follow similar strategies for your chicken tacos as the chicken fajitas (corn tortillas, black beans, small portion of rice, add guac or salsa on top instead of shredded cheese or queso, and don't forget the veggies!) As far as enchiladas, always go for green or red salsa sauce on top instead of cheese, and if you are really advantageous, ask for the sauce on the side and put it on yourself (easier to control the amount poured on!)

Other good entree options are chicken verde dishes (grilled chicken with green salsa atop). Ask for the sauce on the side again and either black beans or two sides of veggies instead of the rice and beans. Tamales are also a great choice because they are not stuffed to the brim with cheese and topped with highly caloric sauces like some enchiladas or burritos.

What about a taco or fajita salad, you ask? Honestly, the salads at most Tex Mex restaurants can barely qualify as actual salads. Filled to the brim with iceberg lettuce (with little to no nutritional value) and topped with shredded cheese, bacon, croutons, and fatty ranch dressing, you might as well go for the tacos you actually want! But, if you are dead set on tricking yourself that eating a Tex Mex salad is some how healthier, here is a better way to go about ordering it. Ask if they have any other type of lettuce besides iceberg, such as garden greens or a medley of spinach leaves or romaine lettuce. Definitely nix the bacon, shredded cheese, and croutons, and ask them to throw some yellow and green peppers on top instead. Also ask to add some additional yummy veggies like broccoli, cauliflower, tomatoes, and whatever else their creative kitchen can come up with. Heck, make it a game for the waiter to find the most veggies to put in your salad - who knows what he or she might come back with...and hey, it NEVER hurts to ASK! Waiters will do a lot for a generous tip!!!

As far as skinny drinks at your next Tex Mex meal, try a skinny margarita or order a refreshing mojito, both of which are great skinny cocktail options (and won't ruin your waistline if you happen to have more than one!) Enjoy only beer with your Tex Mex meals? Always order a light beer (Bud select has only 55 calories per bottle - NOW that is impressive!) which means that you could have about 2-3 of them for every other type of drink you order. Other good options: skinny sangria or Mexican martinis (*make sure that they are authentic and "skinny" meaning they cannot be pre-mixed with sugary and highly caloric mixers. For more detailed skinny cocktail or light wine and beer options, check out my previous blog post: Skinny Summer Cocktails.

Well, there you have it! Try these small substitutes, and I am confident that you won't be walking out of your next Tex Mex restaurant feeling like a bloated mess! I'll CHEERS TO THAT!

And for all my Dallas DASHERS...Javiers, HERE WE COME! :)

A Low Fat Fourth of July (yes, it's possible!)

Worried about eating all that Fourth of July junk food while simultaneously trying to suck in your stomach in your bathing suit this holiday weekend? Well fear not, because there is actually a way to eat low-fat for the fourth!

Much to my surprise, grilling all those hotdogs and burger patties happens to be one of the healthiest ways to cook! Even better when you add some yummy (and healthy additions) to the grill such as corn, mushrooms, summer squash, zucchini, peppers, shrimp, onions, tomatoes, and pineapple. Not only will eating these veggies help fill you up before you chow down on your main meal, but they add some extra kick to your otherwise plain hotdog or grilled chicken.

Speaking of grilled chicken, this is arguably the most healthy of all the Fourth of July picnic or grill options. Eat along with some corn on the cob and grilled veggies and you are set! Poolside in your bikini afterwards?! YES MA’AM!

Not going to let go of your burger, you say? Fair enough…after all you are allowed to splurge somewhat for holidays. To cut fat – try mixing half your burger pattie with turkey meat before you throw it on the grill. Other ways to cut cals - lose one or both sides of the bun and leave off the high-fat slice of cheddar cheese. Instead adorn your burger with some jalapenos and/or tomatoes and sprinkle some low-fat mozzarella shredded cheese on top of the pattie. Now that sounds delicious!

Onward to the beverage selection for this weekend. Although tempting, try not to down the whole container of sugary lemonade this Fourth of July. Instead make your own lemonade with crystal lite lemonade flavor. Sweetened tea? Have you ever checked how much sugar goes into that stuff? Again, opt for crystal lite – they have lots of flavors to choose from including raspberry, peach and pomegranate flavored teas! Ahhhh, SO refreshing!

Going to stick with alcoholic beverages this holiday weekend? I don’t blame you one bit…but just remember to be sensible, as not all alcohol is created equal. (See the previous DASH post for more skinny summer cocktail options.) Beer is probably the most common alcoholic beverage to be served at your pool and picnic parties this weekend, so make sure you reach for a light beer – Budweiser select (a personal fav) has only 55 calories per bottle! Try to beat that ladies!

Awww, now on to the best part of any meal – dessert. But after chowing down on a burger and downing beer all day, you are starting to worry you are not the only one who notices how bloated you look in your two piece. Rest assure, because I saved the best for last. One of the most famous Fourth of July staples, watermelon, is both healthy and refreshing. Made up of mostly water, it is a “sweet” way to end any Fourth of July festivity. Not a watermelon fan? Dip strawberries in fat free whip cream or mix pineapple and berries for a sweet and flavorful dessert.

Can’t control your urge to reach for the pie, cake, or cookies that are lining the picnic table? If you cannot practice self control around these Fourth of July dessert options, remember to take a couple of bites and then PUT THE REST DOWN (or just skip that step and cut a very small piece from the start). If you have been drinking for the majority of the day, your inhibitions will be less than ideal at this point, so don’t make it any harder on yourself by cutting off a huge piece in the beginning.

Last, but certainly NOT LEAST, if you are like some of my friends, and at this point want to throw up your hands with all the substitutions and admit that you probably won’t be conscious about every bite you take this weekend (I mean who can honestly say they eat healthy on a boat on the lake all day…) at least REMEMBER to CUT YOUR PORTIONS. As all my training clients know, I live by the “eat everything in moderation rule” and I make sure that if I eat unhealthy here and there, I WON’T EAT all of it! So try a bite of pie or have half a hot dog or burger, but just make sure you are not cleaning your plate and running back for seconds all day long…and for crying out loud, get YOUR BOOTY back to the gym on Tuesday!