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Join Tammi Jacobs and learn how to GET FIT Fast by doing these exercises in the privacy of your own home. http://bit.ly/iXldel

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Herb Crusted Salmon

Salmon with Herb Crust

 Makes 4 servings

126 calories, 5 g of fat ( 1 g saturated fat) 207 mg sodium, 2 g Carbohydrates, 17 g Protein

12 ounces fresh wild salmon

1/3 c chopped fresh oregano

1/3 c chopped cilantro

¼ c chopped green onions

1 clove garlic

1 Tablespoon fresh lemon

¼ teaspoon salt

2 teaspoons olive oil

1/8 teaspoon black pepper

Cherry tomatoes cut in haves

Rinse and pat dry salmon.

Cut salmon into 6 ounce pieces and set aside.

In place food processor oregano, cilantro, green onions, garlic, lemon juice, oil, salt, and pepper. Process until evenly chopped. Coat top of salmon with herb mix.

Grill fish over medium heat for approximately 6 to 8 minutes or until fish easily flakes when tested with a fork.

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

Bay Scallops with Green Beans

Prep: 20 minutes

Cook: 15 minutes Serves: 4

• 3 cups 1” pieces green beans
• 1 cup (chunked) red bell pepper
• 1 jalapeno chopped finely (1 Tbsp)
• 2 cloves of garlic (minced)
• 2 Tbsp of olive oil
• 1 lb of bay scallops
• 1 Tbsp of pesto sauce (prepared)
• 1 Tbsp chopped cilantro

Learn How to Get Perfect Abs with Tammi Jacobs

Saute bell peppers, green beans, jalapeno pepper, and garlic in oil in a large non-stick skillet over medium heat until barely tender (approx. 8-10 minutes). Add scallops and pesto sauce, continue cooking while stirring occasionally. Cook until scallops are just through (approx. 5 minutes) and stir in cilantro.

Servings of fruits and vegetables: 16 servings. 

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

Guidelines to Vitamins: Are you taking the recommended daily intake?

Vitamins and Minerals (Fat Soluble)	Recommended Daily Intake	Where can I find them?	Functions within the body
Vitamin A	900 micrograms	Sweet potatoes, spinach, and carrots	Maintains vision and overall eye health. (insufficiency can cause night blindness)
Vitamin D	5 micrograms	From sunlight naturally, eggs, and fortified milk	Mineralizes bones (insufficiency can cause rickets)
Vitamin E	15 milligrams	Plant oils,  nuts, and wheat germ	Antioxidant that stabilizes cell membrane
Vitamin K	120 micrograms	Green leafy vegetables	Part of synthesis for proteins in blood-clotting
Vitamins and Minerals (Water Soluble)	Recommended Daily Intake	Where can I find them?	Functions within the body
Thiamin (B1)	1.2 milligrams	Pork, enriched grains, and nuts	Helps functions of the nervous system and metabolism (insufficiency can cause beriberi)
Riboflavin (B2)	1.3 milligrams	Meat, dairy, leafy vegetables (green), and enriched breads & cereals	Maintains support for skin health, vision, and metabolism.
Niacin (B3)	1.6 milligrams	Milk, eggs, chicken, meant, fish, enriched & whole grains, and nuts	Helps functions in enzyme metabolism (insufficiency can cause pellagra)
Vitamin B6	1.3 milligrams	Meat, chicken, fish, fruit, potatoes, enriched grains, and soy	Contributes to the functions in amino and fatty acid metabolism , niacin, and maintains red blood cells
Vitamin B12	2.4 micrograms	All animal products	Maintains nerve cells and new cell synthesis
Folate	400 micrograms	Green leafy vegetables, seeds, and grains	Associated with new cell synthesis and prevention neural tube defects

Tammi Jacobs, Health and Wellness Expert
Owner, Results Health and Fitness Center

Great Summer Time Recipes Mango and Shrimp Salad

Great Summer Time Recipes

Mango and Shrimp Salad

365 calories * 15% from fat * Serves 4

·      1/3 Cup of Lemon Juice
·      1/4 teaspoon crushed red pepper
·      1/4 teaspoon of salt
·      1 lb medium shrimp, peeled and deveined
·      1/4 cup chili sauces
·      1 tablespoon olive oil
·      1 red bell pepper (silvered)
·      1 cup cherry tomatoes (halved)
·      1 cucumber (halved lengthwise, cut into half rounds)
·      2 mangoes, 2 ¼ pounds total, peeled and cut into 1/4
·      8 lettuce leaves
·      Cilantro (for garnish)
1. In a skillet, combine 2 cups of water, 1 tablespoon of lemon juice, bay lear, red pepper flakes, and salt. Boil of medium heat. Add shrimp and reduce to simmer and cover. Cook until it’s firm and pink (approximately 4 minutes). Drain shrimp and set aside to cool.
2.   In a bowl, whisk chili sauce, oil, and remaining lemon juice. Add shrimp, bell pepper, tomatoes, cucumber, and mangoes. Combine plates, lined with lettuce, with the shrimp mixture and garnish with cilantro.
Per Serving: 26 g protein, 57 g carbohydrates, 6 g fiber, 6 g fat, 172 mg cholesterol, 700 mg sodium

Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center, Chandler, AZ.

Get Fit for Golf - Strength Muscles to Increase Your Drive Distance

Are you looking to build the muscles that increase your drive distance on the golf course? Most golfers are. Although golfers need to focus on technique to see improvement, there are two basic components of fitness that will improve the game and reduce the risk of sport related injury. Two primary areas of concern are core strength and overall flexibility. 

The first exercise is manageable and a must do for core strength and balance.

Plank with Arm and Leg Lift:

Face the mat. Place hands and toes on the mat. Lift the torso while equally distributing your weight and keeping head in a neutral position with gluts tucked in. Imagine your body is straight as a board. Hold for 10 seconds. 

Next, lift opposing arm and leg while maintaining a straight as a board body and hold the position for 10 seconds. Switch sides. Complete 10 repetitions.

Traveling Lunges with a Twist:

Traveling lunges may be one of the most effective exercises to strengthen the major muscles of the legs and hips. The added torso twist should be viewed as a bonus to all golfers as flexibility and golf go hand in hand. The increased range of motion and fluid movement of pro golfers is due in part to flexibility of the shoulders, spine and hips.

Standing with both feet shoulder width apart and holding a medicine ball with both hands. Step forward with your right leg, lower your body until the right upper leg is parallel to the floor and the left knee is approximately 1 inch from the floor.

 Twist your torso and return to original position. Repeat with the left leg. 12 repetitions on each leg, 3 sets.









Tammi Jacobs, Health and Fitness Expert
Results Health and Fitness Center, Chandler, AZ

Tank Top Tone Arms

       Learn how to get a flat tummy with Tammi Jacobs

Tammi Jacobs, Health and Fitness Expert

Results Health and Fitness Center, Chandler , AZ 

Diabetes is Preventable.

Tammi Jacobs, Health & Wellness Expert

To Prevent Diabetes, What Should I Be Doing?
Clinical and well thought out version is as follows... (keep reading for the realistic and proven method).  There are many things a person can do to prevent diabetes however changing lifestyle habits is the most powerful in many cases. A recent study conducted at the National Institutes of Health Diabetes Prevention Program compared the effects of exercise and diet, medication or placebo in 3,234 people with high normal blood sugar. Diet and exercise were the number 1 positive force in the prevention of diabetes by 58%. The DPP uses a method called MEND to prevent diabetes:
M: Monitor blood sugar on a regular basis.
E: Exercise regularly.
N: Nutrition – follow a healthy, balanced diet.
D: Drugs – Only if after effectively following a well balanced diet and exercise regime does not bring your blood sugar levels into acceptable range, add medication. However there is no substitute for diet and exercise. They are a must.Monitoring blood sugar level on a regular basis is a top priority for people with diabetes because the best protection is prevention not clean up.
Exercise lowers blood sugar directly and immediately by muscle movement. The muscles pull stored sugar in the form of glycogen to fuel the effort. Even more exciting is the fact that exercise peels the pounds, lowers stress levels, lowers blood pressure and cholesterol and helps to control your appetite.
Nutrition So many of our health problems can be avoided through diet, exercise and making sure we take care of ourselves. By promoting healthy lifestyles, we can improve the quality of life for all Americans, and reduce health care costs dramatically. Enjoy whole grain cereals, brown rice, fresh fruits and vegetables and beans. Choose the leanest of proteins such as chicken and fish excluding the skin as well as nonfat dairy products. Your fats should be monounsaturated and polyunsaturated which are found in olive oil, canola oil, nuts, yummy avocados and fish.
Drugs should be considered if dietary and lifestyle changes are not able to control blood sugar levels into an acceptable range. Remember of course that medication is no replacement for regular exercise and a nutritious diet. You’ve gotta move.
The real answer... Get Up and Move. Grab a friend, your spouse, a dog or even a book and hit the road.
Your body is designed to move and if diabetes has set in your body is screaming for help. The true answer to preventing diabetes is walk, jog, run, shake, shimmy, swim, dance, race, jump, two step, ride, and eat your veggies. Tomorrow we will show you some fun new ways to move but for now GO.
Tammi Jacobs, Health and Wellness Expert
Owner Results Health and Fitness

Protect your Family from Diabetes

Protect your Family from Diabetes
While diabetes is not contagious, sharing a certain lifestyle can make one more susceptible to the disease. For instance if your husband or wife has a favorite evening activity of watching the television while munching away on chips and drinking beer before dinner and eating a bowl full of Blue Bunny Coffee ice cream just before bed, chances are you share some of the same routines. You can reverse your chances of diabetes by following these steps:
1. Share a healthy breakfast each morning together. Individuals that make breakfast a part of their normal morning routine are less likely to develop insulin resistance syndrome, which is the precursor to diabetes.


2. Limit the number of hours you watch television. Studies indicate that for every 2 hours spent in front of the TV. your risk of diabetes increases by 14% simply because we tend to eat more and burn less.


3. Make a Standing Date to Walk. Even a little bit of exercise will boost insulin sensitivity. Aim for a nice, brisk walk for 30 minutes every evening.
Tammi Jacobs, Health and Wellness Expert             
Results Health and Fitness Center       http://www.howtogetaflattummy.com

Results Health and Fitness Bikini Bootcamp

BIKINI BOOTCAMP

“Bootcamp was just the experience I needed to kick start a healthier, more balanced lifestyle. I lost 10 pounds in 30 days. I’m thrilled.” Wendy, Results Member

Where:   RESULTS Health and Fitness

Date: Mon. & Wed.

Time: 6:30 pm

10 pound melt down and get your leanest body ever. This one hour class won't just help you drop 10 pounds fast, it is going to make you look forward to exercise. Everyday brings different workouts, and this change it up strategy puts your body on the fast track to firm. When you challenge your muscles with new activity, they are constantly attempting to adapt, so RESULTS come quickly and you stay toned. Plateaus will be a thing of the past.

Beat Your Cravings, Shed Pounds and Boost Energy

Beat Your Cravings, Shed Pounds and Boost Energy 
with these Great Weight Loss Tips.

Knowing what to eat and when is key for weight loss results.

• Eat every couple of hours, consistently to keep the body burning and prevent sugar lows and binges. 

• Combine protein and fiber at every meal because when they are eaten together, these foods take longer to digest than simple carbohydrates therefore your satiety will remain. 

• Move often and drink plenty of water.         
• Choose Filling Foods such as fruits and veggies, broth based soups. Some studies indicate that enjoying a salad with fat free dressings before meals increase fat loss by 12 percent.
• Increase calcium intake. As calcium intake increases body fat decreases. One study proved positive that increasing calcium by 2 servings per day reduced weight gain by 70 percent. 

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

4 Habits that Whittle Your Waist

4 foods habits that whittle your Waist

1. Wake up everyday to a glass of water with lemon, many vitamins are water soluble and having a glass of water before you eat will help the body better absorb the nutrients from food, and the acidity of the lemon will help rebalance the GI tract affording optimal nutrient absorption.
2. Breakfast before you hit the streets. Most experts agree oatmeal is one of the best ways to start your day. ½ cup of uncooked oats or 1 package of instant. Add 1 cup of fat free milk, stir in some almonds or walnuts and ½ cup of berries for vitamins and antioxidants. Your body digests fiber slowly so you will remain satisfied longer. 
3. Water  It is better to sip water all day than to chug a glass when you feel parched. Important to remember when you feel thirsty you are already dehydrated.
4. Stretch and Walk  Get up, reach for the ceiling and stroll the halls each hour. Instead of sending a message via e mail, walk down the stair and delivery the message to a coworker.

Tammi Jacobs, Health and Wellness Expert    

Owner, Results Health and Fitness

STAY SLIM Fire Up Your Weight Loss

STAY SLIM Fire Up Your Weight Loss

Tips and Techniques to help you achieve your fitness goals

• Busy workday ahead of you? Exercise in the morning to blast the fat and improve your focus all day.
• Big Day? Plan fitness first. If you know you are going to be crammed with meetings, presentations or other work related functions, workout before work. Research studys show that brain drain saps energy making you more likely to cut your workout short. Adults that exercised after a mentally challenging test for 90 minutes fatigues 15% faster than those who watched a video before workout.

Tammi Jacobs, Health and Fitness Expert

Results Health and Fitness Center