Mama, I want Protein shake for breakfast

This was just too cute. My nearly 4 year old son and I were out of town. We were out of our routine of eating regular eggs with some kind of carbohydrate for breakfast. Before my feet even touched the ground as I rose from the bed Laken said "I want protein shake for breakfast" . I rarely travel without my protein powder that is easy to mix with water. This photo opportunity just presented itself. We combined our protein shake with either a rice cake with natural peanut butter or an organic rice crispy type bar.

Do you place the same value of getting some protein for breakfast? If not, just remember that your body needs protein every 3 hours as it cannot store protein.

Multivitamins-Do You Really Need Them?

Absolutely- We need ideal levels of nutrients to ward off sickness & disease. There are few people that consume the recommended 8-11 servings of fresh fruits & veggies per day. That means your body is not getting the recommended 3000-5000 units of oxygen radical absorption capacity (ORAC) needed to "Scrub out & excrete" free radicals or "rust" from inside your body. The protective effect for antioxidant-rich multivitamins suggests an association with extending life span & quality of life in some research studies. That's why it's called a supplement.

Yes- Diet & lifestyle are essential to reducing risks of heart disease & cancer, bu t multis can be insurance against nutritional gaps in our diet. Keep in mind that a whole food based multivitamin & preferably one that absorbs in the body within 30 minutes of ingestion is considered the best quality. Consider a capsule or liquid vitamin and always consume with food as food helps the multi to unlock the nutrients your body will utilize.

Maybe- If you eat a well-balanced diet-lots of fruits & veggies, protein & whole grains, especially fortified foods like cereal & fresh squeezed juice - you many not need one. We know that too much of certain vitamins, such as E & A can be harmful, so you need to be careful of the dosage based on what you are already eating.

So did you learn something new? ARE you on the multivitamin bandwagon yet? If so, here is the line to the one I recommend to clients, friends, & take myself (even as a pre-natal vitamin along with folic acid). Juice plus has performed & continues to perform many research studies on the effectiveness of their products www.EnergyMemphisJuicePlus.com

FYI: It takes about 2 weeks to "fill up your tank" of nutrients you are lacking in your diet. Some of our clients report making more regular bathroom visits, sleeping better, & having more overall energy.

Start feeling better now & give your body what it need or offset all that unhealthy stuff you stuff in your mouth. Order online at www.EnergyMemphisJuicePlus.com

To Your Good Health,

Tonya Tittle, M.S., ACSM
Energy Fitness

***Downtown Memphis Personal Training Studio - Since 2002 we have helped more than 1000 people feel & look better.

Restaurants in Chicago from Mary

I received this from Mary Jordan- Energy Fitness' administrative assistant from May 2008 to April 2009. Isn't it nice of her to keep in touch with us and give us some good eats in Chicago. Below is her e-mail to me that she wanted me to post on the blog.

I am having a great time in Chicago, and I know a lot of people from Memphis like to visit the city since it's so close. Chicago's known for great food, but it's all things like pizza and polish sausage. Not the best stuff to eat if you're trying to get or stay healthy. I've found two restaurant I wanted to let you guys know about that will help you stick to your goals while you visit Chicago. The first you may have heard of - The Chicago Diner. This is the most famous vegetarian restaurant in the city. Everything on the menu is vegetarian or vegan, but don't let that scare you away. It will help re-balance your food your food karma if you do decide to indulge in those polish sausages. The food is really delicious, and almost all of it it organic or locally grown. The prices are reasonable except for their drinks. I have a feeling they jack those prices up because they can't be making that much profit on the food. The other place I really like is The Heartland Cafe. It's in Roger's Park which is about as far north as you can go and still be in Chicago, however, it is still easily accessible by public transportation (parking around this place is tricky; you'd probably have to walk a couple of blocks). I recommend the Heartland Macro Plate or Veggie Chili. I do not recommend their veggie B B Que dish, or the B B Que in Chicago. Wait until you get back to Memphis if you have to have it. Their portion sizes are a little smaller than most, actually reasonable. And like the Chicago Diner, practically everything here is organic or locally grown. A quick google search of either place will take you right to their website and location. As I discover new places in the city, I will let you all know.
Mary Jordan

If you have questions on where to eat downtown or around town and not blow your diet just respond to this post with your question or e-mail energymemphis@gmail.com

How to Eat Enough Protein

How to get more protein everyday.

Are you having a hard time thinking of all the ways you can get the reccommended 70-90 grams that you need everyday or you can't think of other sources of protein to add to your diet?

Supplementing your diet with a quality protein shake is essential for people on the go.

If you just can't bring yourself to doing a protein shake then here is a list of foods that you may be willing to add to your diet.

MEATS:
Beef (6 oz.) - 54 grams
Turkey, breast (6 oz.) - 51.4 gms
Pork Chop (6 oz) - 49 gmsTurkey,
dark meat (6 oz) - 48.6 gms
Hamburger (6 oz) - 48.6 gms
Chicken, dark meat (6 oz) = 47.2 gms
Tuna (6 oz) - 40.1 gms
Broiled Beefsteak (6 oz) - 38.6 gms
Chicken, breast (6 oz) - 37.8 gms
Ham (6 oz) - 35.4 gms
Salmon (6 oz) - 33.6 gms

DAIRY/EGGS
Cottage cheese (1 cup) - 28.1 gms
Yogurt, low fat (1 cup) - 10.7 gmsS
kim milk (1 cup) - 8.3 gms
Whole milk (1 cup) - 8 gms
American cheese (1 oz) - 7 gms
Soymilk (6 oz) - 6.7 gms
Egg (1 large) - 6.3 gms

MEAT SUBSTITUTES, BEANS & LEGUMES, NUTS

Veggie Burger (6 oz) - 51.4 gms
Tofu (6 oz) - 13.8 gms
Peanut Butter (2 tbsp.) - 8.1 gms
Almond Butter (2 tbsp.) - 7 gms
Lentils (1/2 cup) - 9 gms
Split peas (1/2 cup) - 8.1 gms
Kidney Beans (1/2 cup) - 7.6 gms
Seasame Seeds (1 oz.) - 7.5 gms
Black Beans (1/2 cup) - 7.5 gms
Garbanzo Beans (1/2 cup) - 7.3 gms
Green Peas (1/2 cup) - 4.1 gms

FRUITS AND VEGETABLES

Orange (large) - 1.7 gms
Banana (medium) - 1.2 gms
Green Beans (1/2 cup) - 1 gm
Carrots (1/2 cup) - .8 gm
Apple (large) - 0 gms

Happy eating of the right stuff,
Tonya Tittle, M.S., ACSM
Owner/Dir. of Training
Energy Fitness
552 S. Main
901-523-2348

*Personal Trainers Downtown Memphis

A trainers day of food on vacation - with pics

Who says you can't eat healthy on the road? When you commit to a healthy lifestyle you have no choice but to carry those healthy habits with you wherever you travel. This was a trip to New Orleans where there is plenty of unhealthy food to be found. This is to show you how me (a trainer) can eat healthy and even have some fudge.

Above picture: Breakfast at Holiday Inn 8:15 a.m. (egg white veggie omlet, potatoes, 12 ounces of water, i did not eat the bread pictured)

Lunch in the room with snacks i packed 1 p.m. (veggie booty, 1/2 cup mandrin oranges, about 30 almonds, protein shake 8 ounces.)

Snack - Fruit leather 4:43 p.m.

Snack - found in fitness center when checking it out, 5 p.m. (shared with my 3 year old)

Dinner 7:15 p.m. - Red Fish Bar / Restaurant (red fish, potatoes and veggies)

Dessert 8:30 p.m. - Fudge and water (shared with 3 year old son)

What about you? Do you think you could eat like this and still enjoy your vacation? Try thinking outside the box and pack snacks or go to the local market and get some for the room. Being prepared will more likely result in avoiding bad choices. You can do it, don't be lazy and make excuses on how you can't eat healthy.

We at Energy Fitness teach our clients a healthy and realistic way of eating that will get results and stick. We offer customized meal plans for everyone that have been proven to get our clients on track and stay on track.

If you looking for certified and highly qualifiied fitness trainers/personal trainers in the Downtown Memphis area then Energy Fitness is the place where you finally get to where you love what you see in the mirror.

For a free consult go to www.EnergyMemphis.com

Pack shrimp and pretzels for lunch

Try this for lunch:

• 10-12 boiled shrimp (bought at costco in the frozen section)
• cocktail sauce (look for one without high fructose corn syrup)
• 2 slices raw yellow pepper
• 2 vine ripened tomatoes
• handful of gluten free/wheat free pretzels

What an easy lunch and no need to heat. So many of my clients either don't eat at all during the day and gorge themselves at night or they don't eat breakfast and then have a high calorie/fattening lunch and alcohol and cereal for dinner. Where's the fiber and moderation in that?

Tired of struggling to lose weight and reach your goals? Looking for a Personal Training Downtown Memphis. Energy Fitness has helped over 800 people in 6 years and with Tonya Tittle's over 18 years of experience she and her trainers can make it happen for you also.

All you have to do is take the first step. Go to www.EnergyMemphis.com to sign up for your FREE Consultation TODAY!

Energy Fitness, 552 South Main, Memphis, 901.523.2348 www.energymemphis@gmail.com

budda body t-shirt-funny

This is a t-shirt I saw in New Orleans and I thought of the many comments that people say about themselves.

Do you feel this way? Then call me at 901.523.2348 and start doing something about it !

Tonya - Energy Fitness