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Pizza Never Tasted So Good!

by Sharon Gayle July 20, 2010

Smokey Corn & Black Bean Pizza

6 servings
Active Time: 30 minutes

Total Time: 30 minutes


  • 1 plum tomato, diced
  • 1 cup canned black beans, rinsed
  • 1 cup fresh corn kernels, (about 2 ears)
  • 2 tablespoons cornmeal
  • 1 pound prepared whole-wheat pizza dough
  • 1/3 cup barbecue sauce
  • 1 cup shredded mozzarella, preferably smoked mozzarella


  1. Preheat grill to medium.
  2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
  3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
  4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Nutrition Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

Nutrition Bonus
Calcium (15% dv).

3 Carbohydrate Serving

3 starch, 3 medium-fat meat

Source: Eating Well - June/July 2006

Proper Breathing Methods During Exercise

by Sharon Gayle July 20, 2010

One of the common mistakes that people commit during exercise is incorrect breathing procedures or not breathing at all.  Breathing incorrectly during exercise can be the source of fatigue and over-exertion. Incorrect breathing patterns during exercise can also cause high blood pressure while working-out.


Two Very Important Reasons to Breathe Properly:

  • More energy to work-out at a higher intensity
  • Greater recovery time to work-out for longer duration

The following tips can help you to get the most out of your workout through proper breathing techniques.

1.   Breath on the exertion part of the exercise. For example, when you are doing a sit-up, breathing out when lifting the body from the floor is the proper breathing technique. This will benefit you the most when conducting and exercise.

2.   Never hold your breath during an exercise! This is extremely important because as mentioned before, holding your breath can lead to increased blood pressure, dizziness and fatigue. When you exercise, it is extremely important to get as much oxygen as possible to the muscles.

3.   Breathe!  While it is important to have good breathing technique, if it is more comfortable for you to breath on the rest portion of an exercise, by all means do it. Breathing is important no matter how or when it is done. 

With this in mind, more vigorous exercise should have faster paced breathing rhythms; where as controlled exercises such as Pilates and Yoga require slower, deeper breaths.

As can be seen it is extremely important to be aware of your breathing during exercise, and correct it when necessary. This this will make the exercise feel less strenuous and you will be more likely to continue with your fitness regime. ~SG.


by Sharon Gayle July 20, 2010

Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.


Water Loss

Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. According to the Food and Nutrition Board, it is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). Active individuals need even more, particularly if they’re exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. You can meet your body’s water needs over the course of a day through a variety of fluids and foods, including juices, soda, smoothies, tea, lemonade, soups, fruits and vegetables.

In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.



For regular exercisers, maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.
In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water, the body will lack energy and muscles may develop cramps.


To prevent dehydration, exercisers must drink before, during and after each workout.


Fluid Balance and Replenishement

It is important to drink even before signs of thirst appear. One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements, which will darken the color for several hours after consumption.
During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high-intensity exercise exceeding 45 to 60 minutes. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does not compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.


It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!


Hydration Hints

·      Drink 17 to 20 ounces of water two hours before the start of exercise.

·      Drink 17 to 20 ounces of fluid every 10 - 20 minutes during exercise.

·      Drink 16 to 24 ounces of fluid for every pound of bodyweight lost after exercise.


Hint: Rehydration occurs faster in the presence of sodium, regardless of whether it is provided in a sports drink.


Source: ACE-American Counsel on Exercise. Fit Facts - "Healthy Hydration" 

Additional Resource: Institutes of Medicine - Dietary Reference Intakes

INBF 2010 Southern California Classic

by Sharon Gayle July 10, 2010

July 10th, 2010 - La Jolla, CA.


Masters Men  
1st - Pat Brown  
2nd - Darren Dowden  


Lightweight Middleweight Heavyweight
1st - Darren Dowden 1st - Christian Enger*       1st - Ronald Gordon
2nd - Oscar Fajardo 2nd - Pat Brown 2nd - Sancho Poon
3rd - Craig Henneberry       3rd - Floyd Mclain 3rd - Matt Stockert
4th - Bernie Hernandez    
5th - Mushari Rushaid    

*Overall Winner & New WNBF Pro.


Ms. Fit Body Open Figure Masters Figure Best Body (Bikini)
1st - Kim Saari 1st - Jen Cohen 1st - Kim Saari 1st - Katrina Kwan
2nd - Jen Cohen       2nd - Hedda Royce       2nd - Jen Cohen        2nd - Hedda Royce


Open Masters
1st - Chris Kwan 1st - Chris Kwan
2nd - Nicole Lindblad       

Source: www.INBF.net



WNBF California Nationals

by Sharon Gayle July 10, 2010

July 10th, 2010 - LaJolla, CA.

Rob Moran, Amanda McDonald and Rozanne Pyper strike Gold!!


Light weight Heavyweights   
1st - Rob Moran - $500.00* 1st - Luis Burgos - $500.00    
2nd - Omar Rasissuoni - $250.00   2nd - Jim Collins - $250.00       
3rd - Joe Valentino 3rd - Andy Hughes    
4th - Thad Phillips 4th - Don Robinson    
5th - Jason Pilcher 5th - Tommy Hawk    

*OVERALLL WINNER: Rob Moran - $350.00

Pro Women BB.    Pro Fit Body
1st - Amanda McDonald- $1,000.00     1st - Rozanne Pyper - $1,000.00

Source: www.WNBF.net