My Blog

Stay Motivated and Stay on Track

05/12/2012 15:30:00

Change is never an easy process and yet it seems so easy to fall back into old habits. Especially when changing your fitness lifestyle. Don’t let set-backs sabotage your efforts. Stay positive and pick up where you left off. Transition negative thoughts into positive one and keep going strong.

Negative Thought

“I only have 10 minutes to exercise – why bother?”

Thoughts for RESULTS

“A quick walk will help me feel more energized. A little exercise is better than nothing.”

Negative Thought

“I just ate an entire bag of cookies. I may as well eat the fries and pizza too.”

Thoughts for RESULTS

“I can still eat healthy the remainder of the day and get back on track."

Tasty Tireless Twosomes - Dietary Secrets

10/18/2011 13:20:00

Tasty Tireless Twosomes - Dietary Secrets

Everyone knows the importance of iron in the body. But did you also realize that there 2 types? Heme - found in meats and seafood: nonheme in dark green leafy veggies and chickpeas. The issue of concern is nonheme is not easily absorbed by the body - hence the importance of Vitamin C (found in foods like bell peppers, citrus and strawberries) because they raise the pH level in the intestine allowing the nonheme to absorb readily.

Tips

Squeeze a bit of lemon on spinach and strawberry salad. Avoid whole grains and dairy products while enjoying a meal of iron and vitamin C.

Simple Ways to Stay Fit!

07/09/2011 13:08:00

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HUTV - Results Health and Fitness/Dr. Christina Tondora - Season 2

It's go time when it comes to fitness...meet "ball of energy" Tammi Jacobs of Results Health and Fitness in Chandler as she and daughter Ashley show you how to get fit at home!! And...Dr. Christina ...

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Calcium Rich Foods without Dairy

05/03/2011 11:38:00

Calcium intake should be 1,500 mg /day – 800 – 1000 from supplements and 500 – 700 from diet.

Here are 15 foods high in calcium that don't come from a cow:

Almonds

One ounce of almonds (23 nuts) has 75 mg calcium.

Blackstrap Molasses

One tablespoon has about 137 mg calcium.

Brazil Nuts

Two ounces of Brazil nuts (12 nuts) have 90 mg calcium.

Broccoli

Two cups of boiled broccoli have 124 mg calcium.

Collard Greens

A cup of boiled collard greens has 266 mg calcium.

Celery

Two cups of raw celery have 81 mg calcium.

Flax Seeds

Two tablespoons of flax seeds have 52 mg calcium.

Kale

One cup of boiled kale has 94 mg calcium.

Kelp

One cup of raw kelp has 136 mg calcium.

Oranges

One medium orange has 52 mg calcium.

Papaya

One medium papaya has 73 mg calcium.

Sesame Seeds

A quarter cup of sesame seeds has 351 mg calcium.

Spinach

A cup of boiled spinach has 245 mg calcium.

Swiss Chard

One cup of boiled chard has 102 mg calcium.

Tahini

Two tablespoons of raw tahini (sesame seed paste) have 126 mg calcium.

Enjoying a diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium as well as benefiting from many other healthy advantages.

Tammi Jacobs, Health and Fitness Professional

Results Health and Fitness

Band Practice Get a Rockin' Toned Body

02/14/2011 19:07:00

Band Practice Get Rockin' Toned Chest and Back

02/14/2011 18:59:00

Band Practice get Rockin' Toned Arms with Resistance Bands

02/14/2011 18:52:00

CANCER BUSTING SUPPLEMENTATION

11/01/2010 16:29:00

CANCER BUSTING SUPPLEMENTATION

Great news from a recent British study shows that genetics has less to do with the factors of developing cancer. What does? Lifestyle factors, primarily diet, exercise and a few key supplements which will shield your cells naturally.

1 Carotenoids:

Carotenoids respresent one of the most widespread groups of naturally occurring pigments. These compounds are largely responsible for the red, orange, and yellow color in fruits and vegetables. They are also found in abundance in many dark green leafy vegetables. Researchers at Harvard found that the antioxidant capabilities in carotenoids can cut your risk of cancer by 70 percent.

Tammi’s Tip: Carotenoids work best with their team mates. So when purchasing your supplements look for “mixed carotenoids”.

2. Calcium the Mighty Cancer Fighting Supplement

A study by the The Journal of American Medical Association suggests that keeping your calcium levels high can block or even reverse the cell changes that are precursors to cancer. The research indicates 600 mg coupled with three servings of low fat dairy products per day can decrease cancer by 46%.

3. Blocking breast Cancer with D-glucarate

D-glucarate is found naturally in apples, grapefruit, broccoli, and it binds to carcinogens and excess hormones forcing them to exit the body before they cause damage. The proven study suggests a dose of 500 mg daily. You may also use Calicium D-glucarate which is a chemical and is very similar to the naturally occurring glucaric acid.

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Tantalizing Roasted Pumpkin Seeds

10/28/2010 16:26:00

Tantalizing Roasted Pumpkin Seeds

Carving Pumpkins? Discover the savory taste of home roasted pumpkin seeds. They are so easy. Just:

Rinse seeds and let dry.

Preheat oven to 325 degrees F.

Spread seeds on a greased cookie sheet, in a single layer.

Spray seeds with cooking spray and sprinkle with salt.

Roast in oven for 25 minutes or until the seeds are lightly browned.

For added flavor sprinkle the seeds with:

Savory – Sprinkle with garlic salt and a dash of onion powder instead of salt.

Spirited – Sprinkle a combination of salt and cayenne pepper.

Zesty and Zippy – Forget the cooking spray and drizzle vinegar over the seeds and than sprinkle with salt.

Place seeds in an airtight container and they will save for weeks.

Control Cravings Instanly

09/15/2010 15:54:00

I am always hungry. What can I do?

When the goal is weight loss, hunger is often a hurdle to overcome, however it may not necessarily be hunger. Reminisce for a moment the numerous occasions feasting until the point you thought you could not eat another bite and then dessert is presented. Somehow you are hungry again. Well, it is not hungry you feel, it is your appetite. To rein in your eating habits it is important to understand the two mechanisms controlling this particular situation.

Hunger is a physiological response (internal stimuli) to lack of food, whereas appetite is the desire to eat due to environment (external stimuli) such as the sight or smell of food. Many things can trigger your desire to eat, and recognizing the difference between genuine hunger and stimulus driven appetite (the same signals that entice a smoker to want to have a smoke with a beer) are one of the many tools to place in your healthy lifestyle tool kit. Much of the stimuli in our environment prompt the desire to munch such as sizzling steak on the television commercials, smell of freshly baked cinnamon rolls, bill boards picturing beautifully prepared foods all trigger food intake when it is unnecessary.

What is often mistaken for hunger maybe “pseudo hunger”, and someone with a large appetite could possibly be someone who was taught to clear everything on their plate. Hunger vs. Appetite is a perfect situation to engineer your environment for success. Here are a few tips:

Before you eat, stop and ask yourself if you are really hunger or if you are just eating out of habit, boredom or temptation.
Remove yourself from the temptation. Go for a walk, play with the dog, drink a large glass of cold water or even brush your teeth.
Eat before you get hungry by planning your meals ahead of time. 5 – 6 smaller meals throughout the day.
Refrain from eating treats (chocolate, candy, chips) when you are hungry as it conditions a belief system that only quick sugary treats satisfy hunger.
Fill up on high fiber foods that are low in fat.