Baked citrus orange roughy and fresh green beans

Orange roughy is definitely my favorite white fish.  Great flavor and texture, with little to no “fishy” scent.  Tonight I combined my fish with some fresh baked green beans….  Mmmm!  Another easy, clean, and healthy meal.  Won’t you join me?!

To your health,

Clint Barr

Raising The Barr, Inc.
103 W. Washington Street #B4
Ridgeland, MS 39157

Posted under Commentary

My Sunday lunch... clean eating at it's finest!

Ingredients

• (2) 3 oz Salmon fillet
• 3 cups of fresh asparagus
• Juice from one half freshly squeezed lemon
• 2 tbls extra virgin olive oil
• Sweet basil
• Ground pepper
• Sea salt

Preparation

Preheat oven 400 degrees.  Place salmon fillets in a baking dish.  Drizzle 1 tbls of olive oil over the salmon, season with basil, pepper, and sea salt.  Set aside.  Place the asparagus in a separate baking dish, drizzle with the other tablespoon of olive oil and season with pepper and sea salt.  Bake the asparagus initially for 5-10 minutes before you put the salmon in the oven.  While the asparagus is cooking, prepare the salmon by cutting 1 lemon in half and squeezing the juice from one half over the fish.  Place the salmon in the oven and bake for 15 minutes.  The asparagus and salmon will finish at the same time. Remove from oven, serve with a lemon wedge.

Enjoy!

Servings: 2-3

Calories: 300 per serving

Clint Barr
Raising The Barr, Inc.

Posted under Miscellaneous, Nutrition

Have you ever noticed how you pick up on things in the most unexpected places?  This past weekend I had to make a trip to Orlando for a business conference.  It was fabulous! (Orlando’s not so bad either.)

The conference was held in a brand new Hilton in Point Orlando right next to the convention center.  I was just a few short miles from Disney World, but unfortunately didn’t take any time to go see my good friend Goofy…

…that’s right, I said Goofy.  Mickey is great, but Goofy’s my “dawg”!  Haha.

The weather was as near perfect as it could get (70 degrees, dry and breezy).  But I only know this because of my morning routine of watching The Weather Channel… I love that channel, and all they do is repeat the same thing over and over.  I like ESPN’s Sportscenter too.  Huh! Go figure, they’re both on repeat.

Anyway, enough about the weather and the different TV programs I like to watch.  One of the presenters at the conference was talking about current trends in the fitness industry and something he said resonated with me.  He said, “If you want to see a change, you have to make a change.”  A pretty obvious statement, but it got me thinking…

…It doesn’t matter whether it’s your personal life, your work, or your health and fitness.  Everything comes down to these two choices–you can either make excuses or you can start making changes!

Finding a reason NOT to do something is no way to live, trust me I’ve been one of the best at doing this in the past.  And I bet if you examined your life there are areas where you too have made excuses for why you couldn’t do something or make the change you wanted.  Fact is we all do it.

So I’m issuing a challenge, not only to you, but to myself as well.  I want to challenge you to make the change.  Look at the things in your life that you want to change, take a step forward, and make the necessary changes to get the result you want.

A positive approach to life and a “CAN DO” attitude can take you far in life.  Just look at my good friend Goofy.  No matter how tough the obstacle or impervious the task, he attacks it with zeal and exuberance.  He never makes excuses.

Start saying I Will and let that empower you to bring about real life change.  You may just find that you had it in you all along.
To making the change,

Clint Barr
Raising The Barr Fitness
103 W. Washington St #B4
Ridegland, MS 39157
www.bestjacksonpersonaltrainer.com

P.S.  If you’re ready to start making changes with your health and fitness but need some direction I would be glad to help.  You can schedule a no-obligation fitness consult by calling me at 601-201-3823 or visit www.JacksonFitnessConsultation.com.

Posted under Commentary, Inspirational

Want to Save The Environment and Your Health? Eat Less Red Meat…

There is a new buzz word floating around and it’s name is “locavore?” That’s right, it sounds as wierd as it looks on the page or your computer screen. This label was born to describe those individuals who only eat food grown within a 100 mile radius of where they live. Proponents argue that this is a tastier and more nutritious alternative.

There are significant benefits to this idea. I encourage you to shop local, support your local farmers at a nearby farmer’s market if you have one, and agree that locally grown fruits and vegetables almost always taste better. There’s something about a green tomato traveling 2,000 miles on a truck that ruins the experience don’t you think?

Proponents of this type of eating also argue that this is better for the environment. They argue that eating locally promotes less greenhouse gases needed to produce food, harvest it, process it and transport it in those trucks. They believe that everyone should be eating this way and that in turn the world will be a better place.

As good as that may sound, it’s not always true and I could write a dissertation on the subject if needed. Today, I just want to make a quick point…

First, I’m a big proponent of buying locally and shopping for the freshest stuff you can find while at the same time being realistic about what is possible and what works for the long run, and in your busy life.

Not everyone lives close to a farm, variety will be limited most of the year if you’re only buying what’s in season, and just because a farm is smaller doesn’t mean the carbon footprint is lessened. Lots of small trucks traveling to lots of places can add up as much as big trucks going long distances. Efficiency is the final word on something like this. And no one is entirely sure yet, how to accurately compare the small operation to the big operation. Not only that, there are a lot of people to feed in the world and a lot of potential for problems and shortages when you start thinking about going local 100% of the time. Not to mention the economic importance of food imports and exports.

So, in the mean time, here is one thing you can do what will make you healthier and reduce the carbon footprint of food production. Eat less red meat, or stop eating it altogether. Beef is the most environmentally expensive food of all. According to the Berkeley Wellness letter this month, a recent article in The Scientific American pointed out that the annual beef diet of the average American emits as much greenhouse gas as a car driving more than 1800 miles.

Equally important is the fact that people who eat too much red meat are 30% more likely to die prematurely.

So, eat red meat once or twice per week or less and you will increase the chances that you will live a long and healthy life and still be able to breath

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Posted under Nutrition

Want to Lose Weight? Drink More Water…

The challenge of transforming your body is not a one time event. It doesn’t happen magically in 6 weeks or less because you chose to purchase the latest gadget you found on TV in the middle of the night. You can’t buy it in a special box of food or in a program that doesn’t include the three pillars you need for success – strength training, cardiovascular exercise, and supportive nutrition.

The change comes through your constant pursuit of making yourself into a better, fitter, healthier and more balanced person every day. Each change you make, and every positive decision you choose, brings you a step closer to your goal and your vision.

Here is a great example of this universal truth…

Two recent studies published in the Journal of Clinical Endocrinology and Metabolism found that within 10 minutes of drinking about a pint of water, the metabolic rates of both men and women increased by as much as 24 to 30 percent. Other drinks did not have the same effect.

Based on these results, you could burn an extra 17,400 calories per year. That’s 5 pounds!

Now, before you decide to rely exclusively on the “Drink More Water Weight Loss Plan” remember my point above…

“The change and transformation that you desire will come with your constant pursuit of making yourself into a better, fitter, healthier and more balanced person every day.” Drinking more water is one of many strategies you need to implement. And one that is essential.

Try starting your day with 20 ounces of water before your first cup of coffee in the morning. Then divide your current body weight by two and drink that many total ounces of water every day.

I look forward to hearing the results…

Yours in health,

Clint Barr
www.bestjacksonpersonaltrainer.com

Posted under Fitness Tips, Inspirational, Nutrition

The Benefits of a regular stretching routine…

Whether you’ve trained with me in that past or you are currently training with me then you know that I don’t put you through a lot of stretching exercises during our workouts.  What I like to do is put you through the full range of motion of an exercise so that we can increase the mobility of a joint.

But that doesn’t mean you shouldn’t stretch!

Stretching your muscles regularly can give you many benefits and should be a part of your daily exercise routine.  Some of those benefits include:

• Improved circulation
• Better posture
• Relaxation and stress relief
• Enhanced muscular coordination
• Reduced risk of injury

There are several ways to incorporate more stretching into your physical fitness program including yoga and pilates, which will also strengthen the muscle.  At a minimum you should be stretching at least 3 days per week, and especially after a strenuous resistance training session.

Take 30 minutes every day to stretch your muscles and see how much better you feel.

Need help with a stretching routine?  Give me a call at 601-201-3823.  I would be glad to answer your questions.

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Posted under Fitness Tips

Have you seen the commercials for KFC’s new “grilled” chicken? If not, you must not watch that much television because they are running spots on almost every channel.

One of my clients asked me if the new grilled chicken was healthier than the fried chicken, so I did a little research. Here’s what I found:

• The Original Recipe Breast (1) has 370 calories, 21 grams of fat, 5 grams of saturated fat, 1050 mgs of sodium, 7 grams of carbohydrate, and 38 grams of protein
• The New Grilled Breast (1) has 180 calories, 4 grams of fat, 1 gram of saturated fat, 440 mgs of sodium, 0 grams of carbohydrate, and 35 grams of protein.

So, as you can see KFC’s new grilled chicken is a healthier choice. But did you know that there is an even healthier choice right at KFC. And this is a very simple way of reducing calories and fat from something that might otherwise have been harmful to your goals.

• If you remove the skin from the Original Recipe Breast you will only be taking in 140 calories and 2 grams of fat, while still getting ample enough protein.

What’s my point?

Do your due diligence! Don’t take everything for face value. Marketing is supposed to make you think and act a certain way, so make sure you do your research.

Another valid point that I want to make here is that you must exercise portion control. If you were to get the two piece meal grilled, with coleslaw and a biscuit you would be taking in 680 calories. And that is not counting a soft drink if you get one, which can run anywhere between 240 and 800 calories alone. This includes the lemonades and sweet tea as well.

A better meal would be one Original Recipe Breast with the skin removed, a side of green beans, and water.  Just 205 total calories.  Plus you get the combined thermogenic effect from eating a protein and a green vegetable together. BONUS!

Now, I am not saying that we should all go on the KFC diet. Ultimately, I would rather you buy fresh boneless skinless chicken breasts and fresh green beans from the grocery and cook it yourself. This is just one example of how you can make better choices when your “choice” is limited. All it takes is a little research on your part.

Exercise more, make smart nutrition choices, and watch your body shape transform.

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjackonpersonaltrainer.com

Posted under Commentary, Current Events, Nutrition

Well if you’ve been listening to the news lately then you know that everyone is talking about the Swine Flu.

One of two things will occur. Either it will disappear over the next couple months, which would be the best case scenario, or it will turn into the pandemic that all the news stations would make you believe it is already.

Could this thing get bad? Of course. So don’t misunderstand what I am about to say.

Of the 27 million people that live in the world’s most populated city, only 149 deaths have been reported as of yesterday. And there have only been 2,000 reported cases.

That’s not even 0.00001% of that cities population that have either died or been infected.

Now I know what you are thinking, because the media is using the exact same reason to fuel this ratings fire already…

…you’re thinking that because it’s Mexico they’re not equipped to handle all the cases, therefore all of them could not be reported yet.

A valid point, but let’s not go empty the shelves at the super market just yet.

Right now you should just be keeping an eye on this thing.

And in the mean time ask yourself this question?

Is your immune system up to the challenge?

Well just in case it’s not, here are a few tips that you can use right now to start bolstering your immune system and making it stronger:

1. Wash Your Hands. This is quite simply the easiest thing you could be doing to prevent the spread of communicable diseases. If you’re in a public place without the capability of washing your hands, make sure you don’t rub your eyes or nose, and keep from touching things and putting them in your mouth (i.e. Food) until you’ve had the opportunity to wash your hands.
2. Make Sure You Are Getting Plenty of Sleep. You should be getting on average about 8-9 hours of sleep per night for optimal health, but at the very least you should be getting 6-7 hours every night.
3. Start Eating Healthier. Try getting more immune boosting foods that contain Vitamin C, Vitamin E, and Beta Carotine like fresh fruits and green vegetables. You also want to be getting your daily dose of Omega-3’s from things like fish and nuts.
4. Exercise On a Daily Basis. Did you know that moderate intensity exercise in the form of resistance training can actually increase your immune system function? Combining 3 days per week of resistance training with 6 days per week of cardiovascular training can have your immune system functioning at optimal levels and almost ensure that you can fight off even the nastiest of “bugs.”

Now, although I can’t help you with the first two on this short list, I can help you with the last two with your very own nutrition plan and exercise program.

Contact me today to schedule a no obligation, complimentary nutrition and fitness assessment so we can determine the best course of action for your immune boosting plan and ultimately YOUR HEALTH!

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

P.S. Do you know whether or not your immune system is equipped to handle this impending flu outbreak? Contact me today so we can get started bolstering your immune system so you never have to wonder!

Posted under Current Events

Do you ever find it difficult to get that mid morning or afternoon snack between your regular meals to help curb cravings and keep metabolism stimulated?

If you’re like me than, yes, you do all the time. I usually don’t have much time to eat between meals due to my client schedule, but have recently found several snacks that work very well and are very healthy.

So today I am bringing you my Top 5 snacks that I like to have on hand for when I need a quick burst of energy or when I am trying to fight off the craving monsters.

My Top 5 Snack Foods…..

1. Ziplock Bag of Fresh Veggies. Probably one of my favorites because the vegetables and the combination of vegetables can change everytime you bring it along with you. Try bell peppers (all colors), sliced cucumber, and grape tomatoes!
2. EAS Advant Edge Protein Shakes and a Fuji Apple. The EAS shakes are ready to drink, contain 1g of sugar, 17g of protein and fit conveniently in a small cooler or a small refrigerator at work. The combination of the low glycemic apple combined with the protein shake gives your metabolism and your energy levels a significant boost!
3. Almonds and Grapefruit. Just a handful of almonds and 1/2 a grapefruit can give you energy for the entire day. Remember, nuts are a high calorie food because of the high amounts of GOOD fats, so limit yourself to just a handful a day.
4. Carb Master Yogurt. This is a new addition to the Kroger brand of yogurts. It has only 3g of sugar compared to 13g of sugar in regular yogurt and also contains 12g of protein compared to just 8g in regular yogurt.
5. 1/2 Peanut Butter & Jelly Sandwich on Ezekiel Bread. Wait a minute! PB&J? Yes, I do PB&J. Here is my secret…use Skippy Natural PB (less sugar), Reduced sugar jelly, and of course, Ezekiel Bread which is made with lentils and spelt, and is considerably lower on the glycemic index than whole wheat bread. You can cut as much as half the calories by doing this, and it tastes good too. Plus its only 1/2 a sandwich!

There you go. My Top 5 Snack Foods! Give them a try and if you have some that you like to use email them to me at comments@bestjacksonpersonaltrainer.com. I would love to share some of your ideas with everybody else.

Stay healthy!

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Posted under Nutrition

Try this!

Recently I posted a video of me teaching you how to make Spaghetti Squash.

Well the response was overwhelming!  And I plan on bringing you many more healthy, “real world” recipes straight from my own kitchen in the near future.

But it got me thinking that maybe I could share other types of meals that I like to eat, as well as ideas that others share with me. Like the lunch I had just the other day.

One of my clients told me that she had found a great vegetable spring roll that is made fresh everyday at Fresh Market. It sounded good to me so I went to check them out.

When I got there I headed straight for the produce section and found some fresh pre-cut bell peppers of all colors. And since I really like bell peppers I got some.

After that I found the spring rolls and while I was over in the deli section found some fresh hummus. So I decided to get the hummus for dipping my bell peppers.

What an amazing lunch! Quick, easy, nutritious, and it supplied me with energy the whole rest of the day.

Once you have the chance to experience the powerful benefits of eating a healthy lunch like this I know you won’t ever go back to the fast food drive thru lane again. Hope you enjoy it as much as I did!

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Posted under Current Events, Nutrition