Top 10 Super Foods to kick your Metabolism and Energy into High Gear!

1. High Fiber Cereal - look for 5 grams or more of Fiber and no more than 8g of sugar. I

like to have at least one hot cereal (rolled oats) and one cold (Kashi Go Lean Crunch).

2. Apples - Okay, any fresh fruit will do, but apples are so easy to grab and go, we

always have them on hand. Make it easy on yourself and have at least 2 different fresh

fruits you can choose to eat each day. This week I have apple slices and grapes on hand.

3. Almonds - Your "portable protein" - the perfect emergency snack or pair it up with a

fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. But it is easy to

eat too many - measure out 1/4 cup servings and stick in a snack size baggie.

4. Eggs - Yes, they ARE good for you. They are considered the gold standard of protein

quality because of their superior amino acid content. It takes less than 3 minutes to

prepare an egg. One of my favorite on-the-go egg tips: microwave your eggs in a coffee

cup (lightly coated with olive oil for easy clean up). Your egg is now the perfect shape to

top a whole wheat English muffin and eat on the run.

5. Spinach - This super veggie goes with everything. At only 5 calories per cup how

could it not?! Use in omelets, wraps, salads, side dishes...the list goes on.

6. Greek Yogurt - great source of protein and the live cultures help boost immunity. Goes great

 high fiber cereals. HOWEVER: Avoid choosing brands that contain added sugar – especially High Fructose Corn Syrup. Read the ingredients!

So much to do and so little time!

So today I am taking it easy! December has been a whirl-wind for my family and I, of course it has been fun and exciting with all the great stuff we have been up to. It is December 13th already and I haven't focused to much and things I should have been this holiday season like send out cards, decorate the house, prepare the menu for Christmas day! And yet I am not stressed at all, I feel no pressure to get these very important things done? Strange right?

Well I guess I can let you in on a little secret of mine. I don't worry about pleasing everyone else! I worry about myself and the people closest to me.

When I should have been thinking about Holiday Cards, I was putting together a Holiday Survival Guide for all of you. I wanted everyone to have a guide to help the through this season without being the "average person".  So I hope you all have downloaded the guide with the tips and recipes to help you not gain 7-12 pounds.
Another way I keep my stress level down is working out!
I know staying on track this time of year is hard, we never have enough time in the day to complete everything!  Start your day of right and you will accomplish more then you thought you could!
I have added a quick 20 minute workout to the Kettlebell Boot Kamp Workout section. No equipment needed just you and 20 minutes! IF can't get to class at least you can try this awesome workout!!!!

I am planning the menu for Christmas Day today! So what do you think so far?
Beef Tenderloin -1/2 with Gorgonzola sauce 1/2 without
Sauteed Brussel  Sprouts
Roasted Asparagus
Baked Sweet Potatoes
Mashed Potatoes
Some sore of bread ( not sure yet)

Any suggestions to add to the menu??

Holiday Schedule

Here is the 4 Elements Holiday Schedule:


Saturday the 24th 8am Kettlebell Conditioning 

Monday the 26-   Only1 Class 9:15am Kettlebell Boot Camp

Wednesday the 28th-6:15am Kettlebell Boot Camp

                                 9:15 am Kettlebell Boot Camp

Friday the 30th-       6:15 am Kettlebell Boot Camp

                                 9:15 am Kettlebell Boot Camp

Saturday the 31st      8am KB Conditioning

Any questions please call or email me!

Other ways to get Calcium.

Since we talked about this in class this week I just want to give you guys some different options to get your calcium. Here is a list of well absorbed calcium.

• Soybeans    1 cup 175 mg 
• Tofu           4oz  200-300mg
• Bok Choy  1cup  158mg
• Broccoli  cooked  1 cup   178mg
• Collards  1 cup 357
• Chinese Cabbage  3.5 oz    105mg
• Kale  cooked 1 cup 179
• Mustard Greens   cooked   1 cup   179mg
• Okra  1 cup  172 mg
• Turnip Greens   1 cup   249 mg
• Almonds    1/4 cup   89mg
• Almond Butter     2 TBSP   128mg
• Tahini        2 TBSP 128mg

 Oxalic acid, which is found in spinach, rhubarb, chard, and beet greens binds with the calcium in those foods and reduces its absorption. These foods should not be considered good sources of calcium.


As you can see there a many more sources of calcium out there while one 8oz glass of milk is the easiest at 300mg per 8oz it is not the only way. As most of you already know we are not milk drinker in my house but we all have strong bones and the girls are growing like weeds. luckily the girls like broccoli and I can slip the tofu in with them knowing. Also almonds and almond butter are a favorite!
Hope this gave you some new ideas on how to get that calcium in. As adults we need 1000mg a day and we can get it with what we eat.