BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH & NASM PERSONAL TRAINER

I’ve always had a love for peanut butter.  Just the smell of it creates an overwhelming feeling of happiness within.  I’d eliminated it for several years after reading it’s not a beneficial food for my B+ blood type.  It reappeared about 3 years ago when I started dating my current husband.  The craving for it came back in full force.  It’s a must-have staple in his diet, which also became mine again until last month.  

My skin had been blemish-free for most of my life, but after reintroducing peanut butter a few years ago, I’d noticed multiple ones simultaneously popping up and never healing.  One day back in January, I counted 15 just on my forehead.  As a health coach, I knew all about the food-body connection, but was in denial.  I didn’t want to admit that tasty stuff was most likely the cause of my adult acne. 

On March 14, I rolled out of bed and had another look in the mirror.  Both my forehead and hairline were covered in zits and that little voice inside told me to stop eating it immediately. 

Numerous online articles discuss how peanut butter is one of the main trigger foods for adult acne.  It causes an inflammatory effect in the body.  I already knew this, but didn’t want to believe it had that effect on MY body.  I told myself I would omit it for the time being just to test it.  Sure enough, all of those nasty blemishes disappeared in less than a week!  It’s more than a month later and I haven’t had a breakout.  For the first time in a few years, I also didn’t get menstrual cramps or breast tenderness before my most recent period. 

Since nut butters are a nice spread and keep you satisfied for several hours, I’ve opted for cashew butter.  It doesn’t produce that same inflammatory response.  I bought a jar at Target which is basically sodium-free and tastes great!  I’m not depriving myself of the rich, delicious creaminess each morning. I spread it on my gluten-free waffle and savor each bite!  If you want to read more about the effects of peanut butter, here is a good article:  http://www.clearskinforever.net/peanut-butter-acne/

Do you have foods that create an inflammatory response or any other reaction in your body?  I’d love to hear your story!  Please feel free to share this with others you feel may benefit. 

Have a great rest of your week!

Jamie

BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH & NASM PERSONAL TRAINER

Several of my health coaching and personal training clients ask what to eat after their workouts.  I thought I’d share my go-to meals when I need something prepared in a pinch.  Just so you know, I only measure things when I feel I need to (such as with maple syrup, pumpkin seeds, olive oil, etc.).  I’ll eye everything else and go by how hungry I feel.  I stop when I’m 80% full. 

MY LIST:

1) Protein shake made with 1 heaping scoop of pea or brown rice protein powder, ½ frozen banana, a few handfuls of blueberries/strawberries, ice and a ½ cup or so of a milk alternative such as cashew.  I like to make mine pretty thick to where I can hold the blender upside down and nothing moves! 

2) 1 whole egg with 2 egg whites and sautéed veggies (onions, zucchini, broccoli, cauliflower, etc.) with a heaping tablespoon of hummus on the side.  I cook them until the yolk is just semi-soft.  I add a little parmesan cheese towards the end.  It adds a nice flavor to the meal.  For carbs, I have a small handful of sweet potato or organic tortilla chips on the side.  It may sound like a strange combination, but give it a try anyway!

3) Brown rice with beans (kidney or chickpeas) on a salad.  I usually have about 2-3 tablespoons of rice with ½ cup of beans on top of a variety of greens/other veggies.  My dressing is a tablespoon of extra virgin olive oil, freshly squeezed lemon, a pinch of sea salt and sometimes a bit of parmesan cheese.

4) A ½ cup of hot cereal such as gluten free (GF) oatmeal with a scoop of pea or brown rice powder, cinnamon and a teaspoon of organic maple syrup- if it tastes too plain without. 

5) Kashi GF Cinnamon Waffle with unsalted butter, a tablespoon of nut butter/pumpkin seeds and a teaspoon of maple syrup.  I toast my waffle for about 5 ½ minutes.  Any less and it doesn’t have the crunch I like.

I hope this list helps.  Feel free to share it with anyone who’s in need of post-workout meal ideas! 

If you’d like a food makeover, I’m happy to clean out your fridge/pantry and offer healthier alternatives to incorporate into your daily routine. 

Keep me posted!

Jamie

BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH & NASM PERSONAL TRAINER

Do you dread squeezing into that holiday party dress?  You don’t have to as long as you get your workout in order today!  Incorporate the following exercises with your 30-45 minute cardio workout, 4-5 times a week, and you’ll see changes.  Remember, diet is also key here.  Ditch the processed foods and opt for more veggies, healthy fats and lean protein sources.  Keep a food journal and stay focused!  Don’t forget to drink water.
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Perform the following exercises slow and with control:

1) Lunge to Squat with Dumbbells- 3 sets of 12-20 reps on each side
Step your right leg into a forward lunge, then go back to starting position, turn to your right and squat until your thighs are parallel with the ground.  That is 1 repetition.  After 12-20 repetitions, switch legs.
(No picture/video is available.  I learned this from an instructor and don’t see the exact same exercise demonstration online).
 
2) Squat to Overhead Press to Calf Raise with Dumbbells- 3 sets of 12-20 reps
Feet should be shoulder width apart, then squat all of the way down with weights at your sides.  Stand back up and perform a shoulder press.  Lower the weights and then lift both calves.  That is 1 repetition.
 
3) Renegade Rows with Dumbbells- 3 sets of 8-12 reps
Go into plank position while holding dumbbells.  Complete a row on each arm.  This requires a lot of balance.  Start with light weights and get your form down correctly first.  See picture here:
 
4) Knee to Opposite Elbow Plank- 3 sets of 12 reps on each side
 
5) Pushups (one foot lifted off ground, then switch)- 2 sets of as many as you can do
 
If you’d like for me to observe that you’re doing the exercises correctly or want me to put an individually-tailored program together for you, I’d be more than happy to.  Visit me at Concord Fitness 19 and learn more about my training packages.  Don’t wait until after the New Year to get in shape.  Fit into that party dress now! 

Share this with anyone you know who's looking to transform their body. 

Happy Holidays!
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Jamie