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What's the Deal with Calorie Tracking?

nutrition May 16, 2018

With modern technology, there’s an app for everything.  This inevitably includes calorie trackers.  There are plenty of options out there: My Fitness Pal, My Net Diary, Lose It!, Fat Secret, and so many more.  While these apps are meant to help us, they can also hurt us.  Here’s a breakdown of the pros and cons of using calorie trackers:

 

Pros:

-Becoming more mindful of every food and drink choice throughout the day.

-Seeing how food and drink choices fit into your daily calorie amount.

-Getting a feel for your “typical” day.

-Using a method that is portable and easy to use.

 

Cons:

-Can become obsessive.

-Not all calorie trackers are accurate.

-Time consuming.

-Turns the eating experience into numbers and amounts.

 

So are these apps helping or hurting us?  As you can see, the answer is tricky.  There are so many great benefits from tracking calories.  The most important of these is mindfulness of food and...

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Mother's Day 1-Pan Meals

dinner recipes May 13, 2018

Happy Mother's Day! 

We should honestly be thanking our mothers everyday, but today gives us a chance to do something extra special. Your mom will definitely appreciate these two simple 1-pan dinner recipes. Go the extra mile tonight and make something tasty & healthy for everyone to enjoy. The beauty of the 1-pan dinner is that there's minimal cleanup for maximum taste.

 

Salmon Dinner Bake

Salmon is high in anti-inflammatory Omega-3 fatty acids. This helps reduce systemic inflammation throughout the body. Brussel sprouts have high levels of vitamin K & C. 

  • 1 lb salmon
  • 2 large sweet potatoes 
  • 1 lb. Brussel sprouts
  • 2 tablespoons Extra Virgin Olive Oil
  • garlic powder
  • lemon slices
  • salt/pepper

Directions:

  1. Preheat the oven to 400 degrees.
  2. Wash, peel and dice the sweet potatoes. Add them to a sheet pan lined with parchment or aluminum foil and drizzle with 1 tablespoon of olive oil.  Bake for 10 minutes.
  3. While the potatoes bake, slice the Brussel...
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Spring Cleaning Mixed Drinks

drinks hydration recipes May 13, 2018

Spring is finally here and you know what that means! Fresh & tasty mixed that can hydrate us (while we dehydrate) and give us some nutritional benefits. Kombucha contains pro-biotics which are healthy bacteria. These bacteria live in our digestive system and can lend some relief for gastro-intestinal issues.

 Sip into spring with these kombucha cocktails and agua frescas!

 

Kombucha Ginger Limeade

  • 1 fresh lime (juiced)
  • 1 tablespoon honey
  • 3 ounces ginger-flavored kombucha (always add kombucha last)
  • lemon wedge (for serving)

Mix and serve over ice

 

Kombucha Ginger Limeade

  • 4 strawberries
  • 4 ounces ginger-flavored kombucha (always add kombucha last)
  • 1 teaspoon grated ginger
  • 1T honey
  • Ice

Blend thoroughly together and serve with sliced strawberries on top

 

Agua Fresca's are fantastic recipes to get more fruit in your diet while hydrating on a sunny spring day. Check out the general recipe below and make it your own! Find local...

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Food for the Brain

nutrition recipes snacks May 11, 2018

The beauty about food and nutrition is that most foods are functional.  This means that they serve a purpose for our bodies and our minds.  Today, we’re going to focus on food for the mind.  The ultimate brain food looks suspiciously like a brain…you guessed it: walnuts!

Walnuts contains omega-3 fatty acids, which are also found in salmon.  No need to be afraid; these are the “good” fats that protect us not only from heart disease, but from depression and dementia as well.  Eating walnuts has been linked to improving day to day brain function.  Food that tastes great and makes us smarter, too?  Sign me up!  Omega-3s are the building blocks of the brain, and our body doesn’t make them on its own.  That’s why it is so important that we get these omega-3 fatty acids from foods such as walnuts.

Walnuts also contain twice as many antioxidants than other nuts (such as peanuts and pistachios). ...

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Hiking Essentials

exercise nutrition May 08, 2018

Summer is here, and for many of us that means the weather is changing drastically!

This is honestly my favorite time of year! I love the heat, the sand, the water, and everything else in between. There's just something about the sun that makes you feel good. It's time to shake off all that winter weight and get moving!

One of my favorite things to do when it's nice out is to go hiking! I love being outside and enjoying nature in all its glory, and oh ya, getting tan is fun too ;)  

Make sure you are prepared for your hike with all the essentials.

Here are my top 5 things to bring with you on a hike:

#1: Sun Glasses

This may sound obvious, but you would be shocked at the number of people I see on the trail without sunglasses. These are so important when it comes to protecting our eyes from the sun! Even if you're wearing a hat, the brightness of the sun can still affect your eyes. Personally I would suggest investing in a good pair of polarized...

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The Essential 2-Pot Dinners

dinner lunch recipes May 06, 2018

After a busy day, spending the evening washing and chopping vegetables, dealing with raw meat, and cleaning dishes is unappealing. Instead of turning to frozen dinners or eating out, I'd like to introduce the essential 2 pot meals. We want to show you two simple, 2 pot recipes that make quick & delicious meals that are easy to clean up. Lower the barrier to making good decisions after working hard all day with these tasty recipes. These are easy to make in bulk and make fantastic leftovers for lunches. Feel free to mix and match ingredients to customize these recipes!

West Coast Vegetable Fried Rice

Ingredients:

  • 4 cups brown rice

  • 1 onion, chopped

  • 1 red bell pepper, diced

  • 1 serrano chili, diced

  • 1 clove garlic, diced

  • 1 cup broccoli, chopped

  • 3 eggs

  • Soy sauce, to taste

  • Sweet chili sauce, to taste

  • Extra Virgin Olive Oil, for cooking

 

Instructions:

  1. Make brown rice according to package in a separate pot or rice cooker with...
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Tips on Hydrating

hydration May 01, 2018

When it comes to hydration, we have one important rule here at Zorn Fitness: drink at least half your body weight in ounces every day.  This means if you weight 200 pounds, you should drink at least 100 ounces of water.  Every. Day.  Sound like a lot?  It is!  In fact, it’s probably more than most of us drink on a day to day basis.  For example, 1 gallon of water is 128 ounces.  Right now, how close are you to your daily hydration goal?

It's been said a lot, but hydration really is an important key to a healthy lifestyle.  Our bodies are more than 70% water.  If we don't provide our bodies with what they're made of, they don't function properly.

So let's all hydrate!  If you're bored of just drinking water, we are here to help.  Here are some quick tips for how to get the fluid you need to feel energized and ready to go:

  1. You don’t have to drink just water. All fluids count!  However,...
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Slow Cooker Magic: Sweet Potato, Kale, and Chicken Stew

This is a simple, delicious meal that's can fit in any day of the week. It combines the nutritious benefits of a top tier complex carbohydrate, a leafy green full of phytonutrients, and a classic protein. Toss everything in the slow-cooker and get ready for some heart-warming comfort food in a few hours.  This recipe is as easy as it gets. Give it a shot and let us know what you think!

 

Ingredients

2 large sweet potatoes, peeled and chopped into 1-inch pieces

1 pound boneless chicken breasts or thighs

1 whole bunch kale (stems removed, leaves thinly sliced)

2 32-oz boxes low-sodium chicken stock (or bone broth)

2 teaspoons sea salt

1 tablespoon oregano

2 teaspoons thyme

Pepper to taste

2 tablespoons Extra virgin olive oil

*Any other vegetables work great in this recipe. Mix it up with onions, mushrooms, peppers...whatever you like!*

Steps

1. Place all the ingredients in your slow-cooker, stirring to combine. Cover with the olive oil and seasoning.

2....

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Unmasking Superfoods

nutrition Apr 24, 2018

Here's a nutrition buzzword for you: superfoods!  We've all heard about them, but what exactly are these foods and what makes them “super”?  Superfoods are nutrient rich and pack large doses of vitamins, minerals, polyphenols, and antioxidants in every bite.  Eating superfoods makes us healthier by protecting our bodies from cell damage and preventing disease, which therefore prolongs life.  These foods also help us stay healthy so our bodies can keep working day to day. So what are some common superfoods that can (and should!) be eaten every day?

Cocoa Powder

This powder tastes like chocolate but has no sugar and only 15 calories per serving (wow!).  It’s a great way to add chocolate flavor to any food (especially smoothies, oatmeal, and yogurt) without the added sugar that so often comes with chocolatey foods.  Cocoa powder is a superfood because it contains flavonoids which can improve blood flow and keep the brain...

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Week 6 Review

Uncategorized Apr 24, 2018

Don't give up, don't ever give up.

-Jim Valvano

Halfway through my journey there are several things that stick out to me. This quote is one that really resinates with me. Over the last six weeks I have had some ups and I have had some downs but the one thing I always tell myself is be better tomorrow then I was today.  Jim Valvano used this line in his ESPY acceptance speech. At the time he was battling a cancer that would ultimately take his life, but one thing he never did was give up. 

I believe we can all learn from Jim in that life can be hard sometimes but only if we let life keep us down have we truly lost. Get back up, keep fighting and keep working toward your goal whatever that may be. It's not what happens to you that defines you, it's what you do next.

I currently sit at 233 lbs on the scale, down 10 lbs, but I have learned so much more about myself and how my body changes then what that weight says. I have learned what workouts work best for me, and what foods...

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