We invite all women of Orange County to participate in our upcoming camp session. Registration for our upcoming session is now open. Don't wait...this camp will fill up quick after the Thanksgiving holiday!
Our next session meets for two weeks, December 8-19th. The camp sessions will take place at the same time and locations. The pre and post evaluations, nutrition seminar and t-shirt are still included in the registration cost.
To register or find more information, please visit our website, www.OCBootCamp.com. Or, contact our office at 949-713-5319 x 211 or Samantha@OCBootCamp.com.
Monday, November 24, 2008
Friday, November 21, 2008
Adventure Boot Camp finds a healthy lunch recipe for campers!
Well, to add to our breakfast recipe from a few days ago, here is healthy, easy to make lunch recipe. The nutritional analysis shows how low in cals and fat the recipe is and because the recipe calls for a whole wheat pita, the carbs are coming from a good source. All in all, these easy tuna pita is a great lunch or dinner for our OC Boot Campers!
Tuna Pita Pockets
Ingredients
1 1/2 cups shredded romaine lettuce
3/4 cup diced tomatoes
1/2 cup finely chopped green bell peppers
1/2 cup shredded carrots
1/2 cup finely chopped broccoli
1/4 cup finely chopped onion2
cans (6 ounces each) low-salt white tuna packed in water, drained
1/2 cup low-fat ranch dressing
3 whole-wheat pita pockets, cut in half
Directions
In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly. In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine. Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.
Nutritional Analysis (per serving)
Serving size: 1 pita half
Calories: 199
Cholesterol: 20 mg
Protein: 15 g
Sodium: 357 mg
Carbohydrate: 23 g
Fiber: 4 g
Total fat: 5 g
Saturated fat: 1 g
Monounsaturated fat: 0.5 g
Potassium: 357 mg
Calcium: 3 mg
This recipe comes courtesey of the Mayo Clinic.
Check out our website, www.ocbootcamp.com, for more nutritional information.
Tuna Pita Pockets
Ingredients
1 1/2 cups shredded romaine lettuce
3/4 cup diced tomatoes
1/2 cup finely chopped green bell peppers
1/2 cup shredded carrots
1/2 cup finely chopped broccoli
1/4 cup finely chopped onion2
cans (6 ounces each) low-salt white tuna packed in water, drained
1/2 cup low-fat ranch dressing
3 whole-wheat pita pockets, cut in half
Directions
In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly. In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine. Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.
Nutritional Analysis (per serving)
Serving size: 1 pita half
Calories: 199
Cholesterol: 20 mg
Protein: 15 g
Sodium: 357 mg
Carbohydrate: 23 g
Fiber: 4 g
Total fat: 5 g
Saturated fat: 1 g
Monounsaturated fat: 0.5 g
Potassium: 357 mg
Calcium: 3 mg
This recipe comes courtesey of the Mayo Clinic.
Check out our website, www.ocbootcamp.com, for more nutritional information.
Monday, November 17, 2008
A Message to our OC Boot Campers
Actually, this is the best time in our history – Take advantage now
November 17, 2008
From the desk of Dr. John Spencer Ellis
Greetings to all of you.
Did you know this is actually one of the best possible times of our lives? I know. I know. With all that is happening on a local, national and global scale, how is this possible? Well, I’m glad you asked. I am happy to explain.
Times of great change offer the most opportunity to excel. Those who are most flexible in their perspectives, outlook, and ability to adapt are sure to prosper. From a biological perspective, when cells are growing, dividing, and expanding, they are more susceptible to outside influence (both good and bad). An example of a bad influence is that you should avoid having an X-ray exam when you are pregnant. The fetuses’ cells are rapidly dividing and could mutate. On the other hand, love from the mother boosts the baby’s health.
Life, in general, is the same. In this rapid time of change, we are influenced and must adapt (like it or not). So, make the conscious decision to change for the better. Open your eyes and your heart to all the new possibilities that surround you. There are many!
Regardless if your candidate won, or your proposition of choice was defeated, YOU MUST MOVE ON! Start your computer (brain)! What new opportunities now exist that did not 6 months ago? Is this a time for a career change? Has your schedule changed so you can exercise at a different time? Is there love in the air?
Look, everything in life is a choice. You are in control, and always have been. You can make the choice to respond favorably or not. Because you are in control, make the obvious choice to seek the best possible response to any stimulus or change. Now, like no other time in history, you have the opportunity to excel. Be creative. Become resourceful. Ask a better question. Seek a better response.
Here is a fun and useful challenge for you.
Are you ready? For one week beginning today, avoid the news, speak only in positive terms, read only material which enhance your life, avoid anyone who is negative in ANY WAY! And, do what I’m going to do. Find the local charities which are helping the recent fire victims. What an awesome feeling! It sure puts things into perspective.
Ok, start your challenge…………. NOW!
Have an outstanding day.
November 17, 2008
From the desk of Dr. John Spencer Ellis
Greetings to all of you.
Did you know this is actually one of the best possible times of our lives? I know. I know. With all that is happening on a local, national and global scale, how is this possible? Well, I’m glad you asked. I am happy to explain.
Times of great change offer the most opportunity to excel. Those who are most flexible in their perspectives, outlook, and ability to adapt are sure to prosper. From a biological perspective, when cells are growing, dividing, and expanding, they are more susceptible to outside influence (both good and bad). An example of a bad influence is that you should avoid having an X-ray exam when you are pregnant. The fetuses’ cells are rapidly dividing and could mutate. On the other hand, love from the mother boosts the baby’s health.
Life, in general, is the same. In this rapid time of change, we are influenced and must adapt (like it or not). So, make the conscious decision to change for the better. Open your eyes and your heart to all the new possibilities that surround you. There are many!
Regardless if your candidate won, or your proposition of choice was defeated, YOU MUST MOVE ON! Start your computer (brain)! What new opportunities now exist that did not 6 months ago? Is this a time for a career change? Has your schedule changed so you can exercise at a different time? Is there love in the air?
Look, everything in life is a choice. You are in control, and always have been. You can make the choice to respond favorably or not. Because you are in control, make the obvious choice to seek the best possible response to any stimulus or change. Now, like no other time in history, you have the opportunity to excel. Be creative. Become resourceful. Ask a better question. Seek a better response.
Here is a fun and useful challenge for you.
Are you ready? For one week beginning today, avoid the news, speak only in positive terms, read only material which enhance your life, avoid anyone who is negative in ANY WAY! And, do what I’m going to do. Find the local charities which are helping the recent fire victims. What an awesome feeling! It sure puts things into perspective.
Ok, start your challenge…………. NOW!
Have an outstanding day.
Healthy Recipe for OC Boot Campers
This week, we'll focus on recipes for breakfast, lunch, and dinner. Today's recipe is for breakfast, but could also be used for a snack between meals. Nutritional analysis is also provided below. As you know, diet and the foods we eat are just as important as exercise. In addition to boot camp, modifying your diet will make a big impact in your progress. Try them out and let us know what you think. Enjoy!!
Homemade Breakfast Bars
Ingredients
2 1/2 cups old-fashioned rolled oats
1/2 cup soy flour
1/2 cup fat-free dry milk
1/2 cup toasted wheat germ
1/2 cup sliced (flaked) almonds or chopped pecans, toasted
1/2 cup dried apples, chopped
1/2 cup raisins
1/2 teaspoon salt
1 cup dark honey
1/2 cup natural unsalted peanut butter
1 tablespoon olive oil
2 teaspoons vanilla extract
Directions
Preheat the oven to 325 F. Lightly coat a 9-by-13-inch baking pan with olive oil cooking spray.
In a large bowl, combine the oats, flour, dry milk, wheat germ, almonds, apples, raisins and salt. Stir well to blend and set aside.
In a small saucepan, stir together the honey, peanut butter and olive oil over medium-low heat until well blended. Don't let the mixture boil. Stir in the vanilla. Add the warm honey mixture to the dry ingredients and stir quickly until well combined. The mixture should be sticky but not wet.
Pat the mixture evenly into the prepared baking pan. Press firmly to remove any air pockets. Bake just until the edges begin to brown, about 25 minutes. Let cool in the pan on a wire rack for 10 minutes, and then cut into 24 bars. When just cool enough to handle, remove the bars from the pan and place them on the rack to cool completely. Store the bars in airtight containers in the refrigerator.
Nutritional Analysis
(per serving)
Serving size: 1 bar
Calories 162
Monounsaturated fat 3 g
Protein 5 g
Cholesterol 1 mg
Carbohydrate 25 g
Sodium 60 mg
Total fat 5 g
Fiber 3 g
Saturated fat 1 g
This recipe comes courtesy of the Mayo Clinic
Homemade Breakfast Bars
Ingredients
2 1/2 cups old-fashioned rolled oats
1/2 cup soy flour
1/2 cup fat-free dry milk
1/2 cup toasted wheat germ
1/2 cup sliced (flaked) almonds or chopped pecans, toasted
1/2 cup dried apples, chopped
1/2 cup raisins
1/2 teaspoon salt
1 cup dark honey
1/2 cup natural unsalted peanut butter
1 tablespoon olive oil
2 teaspoons vanilla extract
Directions
Preheat the oven to 325 F. Lightly coat a 9-by-13-inch baking pan with olive oil cooking spray.
In a large bowl, combine the oats, flour, dry milk, wheat germ, almonds, apples, raisins and salt. Stir well to blend and set aside.
In a small saucepan, stir together the honey, peanut butter and olive oil over medium-low heat until well blended. Don't let the mixture boil. Stir in the vanilla. Add the warm honey mixture to the dry ingredients and stir quickly until well combined. The mixture should be sticky but not wet.
Pat the mixture evenly into the prepared baking pan. Press firmly to remove any air pockets. Bake just until the edges begin to brown, about 25 minutes. Let cool in the pan on a wire rack for 10 minutes, and then cut into 24 bars. When just cool enough to handle, remove the bars from the pan and place them on the rack to cool completely. Store the bars in airtight containers in the refrigerator.
Nutritional Analysis
(per serving)
Serving size: 1 bar
Calories 162
Monounsaturated fat 3 g
Protein 5 g
Cholesterol 1 mg
Carbohydrate 25 g
Sodium 60 mg
Total fat 5 g
Fiber 3 g
Saturated fat 1 g
This recipe comes courtesy of the Mayo Clinic
Tuesday, November 11, 2008
Fat Burning Foods for OC Boot Campers!
I found this article on the Health Magazine website, http://www.health.com/ and thought it was interesting. So interesting, that I wanted to share it. It something that everyone, not just OC Boot Campers, can work into their diet. Who knew these foods had fat burning properites?!
5 Surprising Fat Burners to Help You Lose Weight the Natural Way
Pears
Why you need them: Pack the fruit bowl with pears if you want to lose pounds, reports a study out of the University of Rio de Janeiro. In the study, which was published in the journal Nutrition, women who ate three pears a day consumed fewer total daily calories and lost more weight than those who didn’t. Rich in fiber (one pear packs 15% of your daily recommended amount), pears help you feel full and keep you from overeating.
Best way to work them in: Eat a pear before a meal to help curb hunger. Ditch the peeler, though; most of the fruit’s beneficial fiber is in the skin.
Grapefruit
Why you need them: According to researchers at Scripps Clinic in California, eating half a grapefruit before each meal may help you lose weight—up to one pound a week—even if you change nothing else about your diet. The study’s author, Ken Fujioka, MD, says a compound in grapefruit helps regulate insulin, a fat-storage hormone. “Anything that helps lower insulin can help people lose weight,” he explains. “Grapefruit seems to be one of those foods.”
Best way to work them in: Peel and segment; cut into chunks and add to spinach salad. It’s also a great companion with shrimp or peeled, sliced jicama.
Almonds
Why you need them: Eating a handful of almonds a day, along with a healthy diet, might help you zap fat, suggests research published in the International Journal of Obesity. Diet-study participants who ate almonds daily for six months lost 18% of their body fat. Those who followed a diet with the same amount of calories and protein but swapped almonds for an equal number of calories in complex carbs (like wheat crackers) lost only 11%.
Best way to work them in: They’re a great at-your-desk snack—22 almonds add up to one serving. Another idea: chop them finely and add them to oatmeal or yogurt.
Chocolate
Why you need it: Can’t resist a little rich chocolate? No need to: Dark chocolate—and other foods high in antioxidants—may help prevent the accumulation of fat cells in the body, a precursor to heart disease and obesity, according to new research from Taiwan published in the Journal of Agriculture and Food Chemistry.
Best way to work it in: Melt a half-ounce of dark chocolate in the microwave for 30 seconds and spread it on half a graham cracker; it’s just 98 calories.
Navy beans
Why you need them: They’re loaded with resistant starch, a powerful fat burner (one half-cup serves up nearly 10 grams of resistant starch). If you eat navy beans and other foods rich in resistant starch at just one meal a day, you’ll burn 25% more fat than you would otherwise, according to researchers at the University of Colorado.
Best way to work them in: Sauté diced onion and garlic in olive oil, add two cans of drained navy beans; purée and serve.
5 Surprising Fat Burners to Help You Lose Weight the Natural Way
Pears
Why you need them: Pack the fruit bowl with pears if you want to lose pounds, reports a study out of the University of Rio de Janeiro. In the study, which was published in the journal Nutrition, women who ate three pears a day consumed fewer total daily calories and lost more weight than those who didn’t. Rich in fiber (one pear packs 15% of your daily recommended amount), pears help you feel full and keep you from overeating.
Best way to work them in: Eat a pear before a meal to help curb hunger. Ditch the peeler, though; most of the fruit’s beneficial fiber is in the skin.
Grapefruit
Why you need them: According to researchers at Scripps Clinic in California, eating half a grapefruit before each meal may help you lose weight—up to one pound a week—even if you change nothing else about your diet. The study’s author, Ken Fujioka, MD, says a compound in grapefruit helps regulate insulin, a fat-storage hormone. “Anything that helps lower insulin can help people lose weight,” he explains. “Grapefruit seems to be one of those foods.”
Best way to work them in: Peel and segment; cut into chunks and add to spinach salad. It’s also a great companion with shrimp or peeled, sliced jicama.
Almonds
Why you need them: Eating a handful of almonds a day, along with a healthy diet, might help you zap fat, suggests research published in the International Journal of Obesity. Diet-study participants who ate almonds daily for six months lost 18% of their body fat. Those who followed a diet with the same amount of calories and protein but swapped almonds for an equal number of calories in complex carbs (like wheat crackers) lost only 11%.
Best way to work them in: They’re a great at-your-desk snack—22 almonds add up to one serving. Another idea: chop them finely and add them to oatmeal or yogurt.
Chocolate
Why you need it: Can’t resist a little rich chocolate? No need to: Dark chocolate—and other foods high in antioxidants—may help prevent the accumulation of fat cells in the body, a precursor to heart disease and obesity, according to new research from Taiwan published in the Journal of Agriculture and Food Chemistry.
Best way to work it in: Melt a half-ounce of dark chocolate in the microwave for 30 seconds and spread it on half a graham cracker; it’s just 98 calories.
Navy beans
Why you need them: They’re loaded with resistant starch, a powerful fat burner (one half-cup serves up nearly 10 grams of resistant starch). If you eat navy beans and other foods rich in resistant starch at just one meal a day, you’ll burn 25% more fat than you would otherwise, according to researchers at the University of Colorado.
Best way to work them in: Sauté diced onion and garlic in olive oil, add two cans of drained navy beans; purée and serve.
Monday, November 10, 2008
The Turkey Trot...a fun way to stay active over the holiday break!
Each year in Dana Point, the Turkey Trot 5k and 10k races are held on Thanksgiving Day. This year's race will be on November 27th. It's a great way for OC Boot Campers to stay active and participate in a fun event during our break between camp session. The race is held for a great cause and benefits the Second Harvest Food Bank of Orange County. Both the 5k and 10k races start near the harbor.
Here is some basic information about the upcoming event:
How do I register for the Turkey Trot?
- You can register online at Active.com.
- You can register in person at Dana Wharf Sportfishing, located at 34675 Golden Lantern, (949) 496-1555 on Nov. 26th, noon to 5:00pm or on race morning beginning at 6:00am.
- You can mail in a registration form from our brochure or download a registration form and mail it to: DANA POINT TURKEY TROT c/o International City Racing 3000 Pacific Avenue Long Beach, CA 90806 (must be received by November 14)
Note: Please make all checks or money orders payable to "Dana Point Turkey Trot"
What is the deadline for registration?
- Deadline for mail-in registrations: November 14 - Deadline for online registration: November 24 (midnight)
When and where can I pick up my race packet?
You can pick up all race materials in person at Dana Wharf Sportfishing, located at 34675 Golden Lantern, (949) 496-1555 on Wednesday, November 26th, noon to 5:00pm. You can also pick up all race materials on race morning.
We encourage all of our campers to get involved and stay active during their time off!! If you decide to give it a shot, let us know how you do...we would love to post your fabulous results!!
Here is some basic information about the upcoming event:
How do I register for the Turkey Trot?
- You can register online at Active.com.
- You can register in person at Dana Wharf Sportfishing, located at 34675 Golden Lantern, (949) 496-1555 on Nov. 26th, noon to 5:00pm or on race morning beginning at 6:00am.
- You can mail in a registration form from our brochure or download a registration form and mail it to: DANA POINT TURKEY TROT c/o International City Racing 3000 Pacific Avenue Long Beach, CA 90806 (must be received by November 14)
Note: Please make all checks or money orders payable to "Dana Point Turkey Trot"
What is the deadline for registration?
- Deadline for mail-in registrations: November 14 - Deadline for online registration: November 24 (midnight)
When and where can I pick up my race packet?
You can pick up all race materials in person at Dana Wharf Sportfishing, located at 34675 Golden Lantern, (949) 496-1555 on Wednesday, November 26th, noon to 5:00pm. You can also pick up all race materials on race morning.
We encourage all of our campers to get involved and stay active during their time off!! If you decide to give it a shot, let us know how you do...we would love to post your fabulous results!!
Monday, November 3, 2008
OC Adventure Boot Camp December Camp Session
OC Adventure Boot Camp has just opened registration for our December camp session. It will run for two weeks, December 8-19th, at all of our regular camp locations. Both a 3 day and 5 day attendance option are available. Register now to reserve your space, https://www.ocbootcamp.com/bootcamp-secure.html.
See you at camp!
See you at camp!
Subscribe to:
Posts (Atom)
Posts
.JPG)