Hey Team Tiger!

The Mighty Mice and the Thundercats went head to head at beautiful Clover Park in Santa Monica, with the the Mice taking the APRIL Cup with a tie-breaker in overtime. What a competition, what a day—sweet! Afterward, good eats were had by all with a BBQ from Tiger Fitness. Great burgers Brian!

>>Join TigerFit Boot Camp Here.

Fitness Tip: ALWAYS keep an eye on your pulse – When doing aerobic or cardiovascular training! Keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

Exercise of the day: The Ball Hamstring Curl will help develop the backs of your legs in the hamstring region with this perfect exercise ball fitness move.

Eating Healthy—Gets You Sexy &
Saves a Boat Load. Sounds Good!

OK, the news sucks, unemployment is soaring, housing prices are plumetting and you still need to put food on the table. Yeah, you could hit the dollar menu and fulfill your salt/sugar/fat food groups but where will that get you…pants that used to fit—retired to the back of the closet, that horrible feeling you get when your back fat creases as you bend over and last but not least…when you  have to catch your breathe a little when you tie your shoes. The dollar menu is NOT the answer.

Now listen to me closely…eating healthy is not a choice between affordabilty and paying the rent. Eating healthy is truly affordable at ANY income level. The choice is easy…make it to yourself and it will pay-off in a more healthy, more fit and more sexy you, AND you will save a stink-load of money.

• COOK YOUR OWN FOOD, DINING IN IS AWESOME. —Make as many meals as you can from scratch because processed foods are often the most expensive and the least nutritious for you. With all the money that you will save dining-in, you will be able to buy very high-quality food for your meals at home. Cool!
• MAKE A LIST AND PLAN YOUR ATTACK AT THE MARKET—Hey, with a list in hand you will get in and out of the store in record time—time better spent doing ANYTHING else. Also, it will keep you from impulse buying and killing your budget. Good strategy.
• WHEN IT’S IN SEASON—EAT IT!—Produce that’s in-season is usually LESS EXPENSIVE than other times of the year, it’s tastes better that it ever will and will be the most nutritious for you. Just get in the habit of buying small amounts at a time so none of it will go bad and so you will get to get the biggest nutrition impact. Farmer’s markets are hot ticket for in-season fruits and veggies.
• HIT COSTCO FOR THE NON-PERISHABLES.—Stock-up on canned foods, water, diet-drinks, nuts and frozen foods at the warehouse stores. They have the best deals and the highest quality.
• THE MOST NEEDED NUTRIENTS ARE GENERALLY THE CHEAPEST.—Beans are a very inexpensive source of protein and fiber, and VERY versatile. There are many varieties of beans, and you can do many things with them. Popcorn and oatmeal are inexpensive grain options, and nonfat dry milk is a cheap source of dairy and great to have on hand—you just mix it up when you need it.

Fitness Tip: Have young kids? – Use the day care at the gym – so there’s no excuse about who’s going to watch the kids. Or, have a family member(s) or a friend watch them. So there REALLY is no excuse for not working out.

Exercise of the day: The Band Bent Over Row helps build strong mid and upper back muscles and also provides you the travel flexibility you may need with the use of exercise fitness bands.

Santa Monica Stairs Fitness Mania

Brian Woodruff, owner of Tiger Fitness Los Angeles was interviewed for a CBS News report on the growing fitness trend in Santa Monica, CA. The Santa Monica stairs are a fitness mecca to throngs of Tiger Fitness clients and fitness enthusiasts. “Brian says, the Santa Monica Stairs are a true fitness landmark in the Santa Monica area. Our TigerFit Personal Training love it because, with our program, it helps melt-off the weight.”

Another TigerBall Cup for the Books. Tiger Bunnies are Up 3 Wins to 2. Do the Felines have an answer to the formidable Bunnies? Find out next week…

TigerBall Video on Facebook>>

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TigerFit Boot Camp is the perfect team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Complementary Proteins
and Your Diet

Protein is a cornerstone of a healthy diet and each of us needs specific ratios of these amino acids. Given proper starting materials, our bodies can make about half of the needed amino acids including a source of nitrogen (like other amino acids). There are eight amino acids we can’t make, so they must be present in our diets in a specific ratio to each other.

These eight amino acids are known as the essential amino acids and include:

1. valine

2. leucine

3. isoleucine

4. the sulfur-containing amino acids: methionine and cysteine

5. the aromatic amino acids: phenylalanine and tyrosine

6. tryptophan

7. threonine

8. lysine

Our bodies use amino acids in a specific ratio to each other, so if a person doesn’t get enough of one of them to match with the rest, the rest can only be used at a level to balance with that low one. Most of these amino acids are fairly easy to get in a reasonably well-balanced diet. However, there are three that are a little harder to get than the rest, thus it is important to make sure you’re getting enoug

h of these three. These three are called limiting amino acids, because if a person’s diet is deficient in one of them, this will limit the usefulness of the others, even if those others are present in otherwise large enough quantities. The three limiting amino acids include the sulfur-containing ones (methionine and cysteine), tryptophan, and lysine.

The sulfur-containing amino acids are grouped together because if your body has enough of one of them, it can change part of the excess into the other amino acid if needed. The same is true for the aromatic amino acids. The term “aromatic” does not refer to the smell of these, but is a term that chemists use for molecules which contain a structure known as a benzene ring. A ninth amino acid, histidine, is essential for very young children, whose bodies are not yet mature enough to manufacture it.

Because of publicity from certain agricultural industries, many people in our culture have been taught to think that it is necessary to eat meat to get protein, but this is not true! People in many other cultures do not eat meat yet do get enough protein in their diets. It is true that there are areas of the world where people need to raise cattle and eat meat to survive. For example, in certain arid areas of Africa where almost nothing grows, cattle can graze on the meager grass that’s there that people can’t eat, and the people can eat the milk and meat from those cattle. In our country, the climate is much better, and we can raise many varieties of edible plants, thus we have available alternate (and often better) sources of protein. Some plant protein sources, like soybeans, have a better amino acid balance for humans than meat.

In general, foods that were designed to be the sole food source for some organism, especially a new, growing baby one, tend to be very high in protein. Since these were designed as food sources for that specific (baby) organism, the amino acids in their protein may not be in the best ratio for an adult human, and some come closer than others. Eggs and milk were designed to be the sole foods of the baby cattle and developing chicks they nourish, thus they are high in protein and have fairly good amino acid ratios, although not exactly what’s needed by an adult human. Additionally, various seeds store nutrients needed by the new embryo plant until it gets out of the ground, so they have lots of protein, too. Since plants are not as closely related to humans, their amino acid ratios are a little farther off from that needed by adult humans. However, since some are low in certain amino acids and high in others while other seeds have the opposite composition, it is possible to combine seeds to obtain a better protein source. For dietary protein purposes, plant seeds fall into several major categories:

Protein complementation is combining plant protein sources to achieve a better amino acid balance than either would have alone. Because of differences in amino acid make-up, when plant sources are combined, the strengths of one make up for the deficiencies in another. For example, many grains are notoriously low in lysine, but beans are high in lysine. On the other hand, beans are low in the sulfur-containing amino acids, while grains like wheat contain much of these. Thus, by eating beans and grains “together,” the strengths of one make up for the deficiencies of the other, making a source of complete protein.

Actually an interesting discussion/debate among the experts in this area has been, “How close together must foods be eaten to complement each other?” From what I’ve read, it sounds like most of the experts are saying complementary protein foods don’t have to be consumed exactly together in the same meal, but rather sometime within a few hours or the same day.

In any food, because of amino acid balance and other factors, not all of the ingested protein in food is used/usable. Net protein utilization (NPU) is the percentage of ingested protein in a given food item that is actually used by the body. Most whole grains alone and most legumes alone have NPUs in the same range as meat.

Here are NPU values for some selected foods:

For grains, use of the whole grain is important because of nutrients contained in the various parts of the seed. The bran (the outer “wrapper”) contains lots of fiber and minerals such as iron. The germ or embryo contains a number of vitamins, notably many of the B vitamins and the fat soluble vitamins like Vitamin E, a number of minerals, and much protein that is of high quality (very usable by the human body). The endosperm is mostly short-chain starch, with a small quantity of low quality protein (which is not as useful by humans), and almost no vitamins nor minerals. Note that when wheat is milled to produce white flour, the bran and germ are removed leaving only the endosperm.

These isolated short-chain starches are too easily converted to sugar, thus can be a problem for hypoglycemics. When the left-over endosperm is further chemically reacted (“bleached”) to make it appear even whiter for bleached white flour, even more of whatever nutrients might still be present are destroyed. Interestingly, back in 1943, our government decided this might cause nutritional deficiencies, so by law, manufacturers of white flour must artificially add back in three specific B vitamins (Thiamine or B1, Riboflavin or B2, and Niacin or B3) and iron out of all the nutrients that were removed, thus the bleached white flour is “enriched.” I have heard that the government regulations were recently changed to require that manufacturers include folacin, another B vitamin, in enriched flour. While whole wheat contains around 16 minerals and 11 vitamins, most are removed in processing white flour, yet these few synthetically-produced vitamins and iron source are all that must be added back in.

Fortunately, it’s not as hard to combine proteins as it sounds like it might be. Diet for a Small Planet includes this diagram to illustrate protein complementation. “Fat” arrows are especially good combinations and “thin” arrows are satisfactory combinations. Legumes and grains together (refried beans on tortilla in Central America, falafel made from chick peas in whole wheat pita in the Middle East, soybeans and whole rice in the Far East, cornbread and pinto beans down South, peanut butter on whole wheat bread) make complete protein. Dairy and whole grains (oatmeal and milk, whole wheat macaroni and cheese, cheese sandwich on whole grain bread) are also complete protein. Seeds and legumes (Middle Eastern dip known as hummous made from sesame seeds ground up like peanut butter and cooked chick peas) also make a complete protein. Nutritious “three-way” combinations are also good: pizza with a whole wheat and soy crust and cheese on top, cheese and refried beans on a corn tortilla, or a peanut butter on whole wheat sandwich with a glass of milk.

It’s interesting how many cultures around the world have come up with local ideas for complementary protein dishes without even knowing there were any “rules” for doing so. If you’re interested in trying some new recipes, Diet for a Small Planet includes a bunch of recipes for foods that contain complete protein from complementary protein sources, and there are a number of other books and Web sites with information on this topic.

Here’s a recipe for a favorite Middle Eastern dishes. Its “real” name is M’judra (which is probably spelled and pronounced slightly differently in the various Middle Eastern countries). I hear many people say that they don’t eat home-cooked dried beans because they take so long to cook. This dish has probably one of the shortest cooking times for dried beans and grains: it takes only about an hour. You could start a pot and study your biology while it’s cooking. The traditional way of serving this is to sauté a sliced onion until it is brown, crispy, and sweet. Mix half the onion into the lentils and rice when it’s done, and save the other half to sprinkle on top for a garnish. If you like yogurt, this is really good with a spoonful of plain yogurt (instead of sour cream – tastes the same, lower in fat, higher in protein) on top. At home, we usually just throw some dried onion flakes in with the lentils and rice while it’s cooking. We often make a double batch, then freeze some and put some in the refrigerator. A quick, nutritious meal “on-the-go” is a scoop or two of this stuff with cheese slices (real cheese, please) placed on top, then the whole thing warmed in the microwave. If you’re into salt, you may wish to add some while the lentils and rice are cooking (and/or experiment with adding herbs of your choice).

Here’s another recipe for Fankhauser Popcorn Seasoning. Here, brewer’s yeast, kelp, and popcorn combine to form a complete protein. Typically, students served this popcorn soon learn that the more speckly the pieces of corn, the better the taste.

I know that most of you are not going to change your eating habits overnight, nor is it a good idea to try to do so. Any changes you make should be gradual. Try a new recipe now, and another later, gradually working them into your family’s routine. Many of you may not want to change much at all, but occasionally want something different to eat. Others may be looking for ways to save some money on groceries. Some may be concerned about fats and cholesterol in your own diets. Others may be concerned about what your children are eating, and perhaps what sorts of additives might be contributing to hyperactivity. Quite often this way of eating lower on the food chain is cheaper, more nutritious (more fiber, vitamins, and minerals with less fat), and more ecologically sound.

Exercise isn’t just for the gym, integrate physical activity
into all parts of your life—especially at home.

Listen, we all spend most of our time at home and we see it as a sanctuary from the outside world. We get cozy on the couch and much of our time is spent preparing meals and eating and generally relaxing. The problem is that this sedentary lifestyle that we have at home neutralizes any exercise program that we may be doing at the gym and is a missed opportunity to generally increase our overall metabolism.

With a few easy changes to your lifestyle, adding physical activity at home can turn a couch potato into an athlete. As a side benefit to your healthier consciousness, your children will see that physical activity is not something you “do” at the gym or just on the soccer field, but is a normal, healthy part of life, which sets a good example for them.

You’ll soon find that you can combine exercise with many daily activities and that your time spent at home will supercharge your fitness program and help you burn fat and gain lean toned muscle.

Tiger Fitness Top 10 Home Exercise Tips:

1. Ditch the housekeeper and clean the house yourself— home cleaning is just one huge aerobic exercise class!

2. Retire the riding mower and landscaping team and work in the garden or mow the grass yourself. —Raking leaves leaves, weeding, pruning and digging in the garden burns huge amounts of calories-get to it!

3. If you are a stay at home parent and/or work out of your house go outside for short walks. —Start with 5-10 minutes and work up to 45 minutes of brisk walking.

4. For short trips, walk (choose a hilly route) or bike to the corner store instead of driving. —Great for the love handles, the environment and the soul.

5. Always combine watching TV with another activity like pedaling on your stationary bicycle, folding laundry, performing crunches, etc. (be creative). —Parking it on the couch leads to boredom and bored-eating. Move it!

6. Stand up and take walk while talking on the telephone. —You never know where you will end up!

7. Walk the dog or better yet take the dog for a leisurely jog. —you both will love it!

8. See shopping as a way to increase your steps for the day. Park farther away at the mall and vigorously walk the extra distance. Try to mostly wear your running shoes and sneak in an extra lap or two around the mall or department store.—Easy and effective!

9. Make things less-convenient at home, by placing things you need daily in the garage or place cleaning items in high places. —Extra squatting, bending, walking, carrying and stretching ALL add up to a fitter you!  

10. Keep the exercise equipment in your home gym repaired and convenient to use! —Dedicate a room or garage space for your home gym!

You are on the way to a leaner and more tone you…sweet!

TigerFit Boot Camp—Summer Series

Hi, Mike here, your Tiger Fitness Ambassador inviting you to join…

A little news first: Our Sneak Preview Boot Camp has been an amazing success. Team Tiger had a great time while they burned fat and gained lean toned muscle. Way to go, Tiger Gggrrowlll! Interest in TigerFit Summer Boot Camp has been off the hook and we have expanded the number of sessions and locations to meet demand. Reserve your spot NOW, camps fill quickly. Get Started with TigerFit Boot Camp

Expanded Schedule:

Dates: June 22nd-Join Anytime After Location: Amazing Palisades Park, Santa Monica
Time: 7-8 am
Days: Monday, Wednesday and Friday. Easy parking.

•TigerFit Boot Camp—Summer #2
Dates: June 22nd-Join Anytime After
Location: Amazing Palisades Park, Santa Monica
Time: 1-2 pm
Days: Monday, Wednesday and Friday. Easy parking.

•TigerFit Boot Camp—Summer #3
Dates: June 22nd-Join Anytime After
Location: Amazing Palisades Park, Santa Monica
Time: Tuesday/Thursday 5-6 pm, Saturday 9-10 am
Days: Tuesday, Thursday, Saturday Easy parking.

•TigerFit Boot Camp—Summer #4
Dates: June 22nd-Join Anytime After
Location: Amazing Palisades Park, Santa Monica
Time: 10-11 am
Days: Tuesday and Thursday

TigerFit Boot Camp is the perfect team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Class sizes are very limited and there are only a few spots left, so contact us as soon as you can to reserve your space. See you there!

Get Started with TigerFit Boot Camp

Always here to help.

-Mike
TigerFitBootCamp.com
(877) 421-6682