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Recipe of the Week

Posted: 05/08/2012

My Mama’s “Best” Whole Wheat Muffins   Ingredients: 2 C whole wheat flour 2/3 C wheat germ 1tsp salt 4 tsp baking powder 2/3 C brown sugar 1 C milk 2 eggs ¼ C applesauce ¼ C oil   Directions: Mix all dry ingredients and wet ingredients separately. Add wet ingredients to dry and mix until moistened. Bake in 400F oven for 15-20 minutes,...

Fitness Tip

Posted: 05/02/2012

Flab Fighter--Eating to get the most out of your workout. Eating a low glycemic-index snack, like an apple or cashews, before your workout can increase fat burn during exercise. Low glycemic-index foods trigger a lower insulin response; having high levels have proven to limit fat burning. You don't want to pair low glycemic-index foods with sugary foods because they...

Easy Vinaigrettes

Posted: 05/02/2012

Easy VinaigrettesBalsamic Vinaigrette3 Tbsp balsamic vinaigrette1 Tbsp dijon mustard1 garlic clove (minced)½ C olive oilDash of salt and pepperOrange Vinaigrette½ C orange juice2 Tbsp balsamic vinegar1 Tbsp mustard2 tsp honey1/8 pepperHoney Dijon Balsamic Vinaigrette1/3 C balsamic vinegar½ C olive oil2 Tbsp Dijon mustard1Tbsp honeySalt & pepperLemon Vinaigrette½...

Katy's Recipe of the Week!

Posted: 04/24/2012

This week's recipe from Katy features carrots!

Roasted Carrots with Feta

Ingredients
4 C sliced (diagonal) carrots, about a pound
3 cloves garlic, small diced
2 shallot, sliced
1 ½ Tbsp olive oil
½ tsp dried oregano
½ tsp dried rosemary
½ tsp dried basil
***or use whatever dried herbs you prefer
¼ tsp salt
¼ tsp pepper
¼ C feta cheese

Preparation:
1. Preheat oven to 400 F
2. Mix all ingredients EXCEPT feta in a bowl and place on baking sheet. Bake for about 40 minutes, stirring ever 10 minutes so the carrots don’t burn.
3. Once out of the oven, let cool down a few minutes and then mix with feta.

Have you heard of Chia Seeds?

Posted: 04/16/2012

They are our focus for Katy's Recipe of the week this week.

Here are some facts about Chia Seeds:

• Just 1 Tbsp of these seeds contains 2g of PRO and 4g of Fiber.

• 150% of your daily value of omega-3 fatty acids (unsaturated fat found in fish), also contains omega-6; supports heart health and has been linked to lowering inflammation and joint/muscle pain.

• They are higher in antioxidants than any other food group

• High in fiber which helps lower cholesterol and supports normal functioning of the digestive tract

• They can be added to yogurt, cereal, smoothies and baked goods.

When soaked in water, the seed swell and become gelatinous. Great to use as thickener in soups stews or an egg substitute while baking.

Stay tuned for the recipe of the week!

Mrs. Kelly’s Tabouleh Salad

Posted: 04/11/2012

Mrs. Kelly’s Tabouleh SaladYield: 8 servingsIngredients:1 C bulgar wheat2 large tomatoes2 C flat leaf parsley1/3 C mint6 green onions2 lemons (1/4 C juice)1 large cucumber¼ C extra-virgin olive oil1tsp lemon zest1 tsp ground cumin½ C sliced almondsDirections:Prepare bulgar wheat as package directed. Set aside and let cool. Dice tomatoes and cucumbers. Finely...

Sit Back, Squat More

Posted: 04/11/2012

So many clients come into our studio saying I can't squat it hurts my knees; so they don't even what to try. Most likely it hurts because the quadriceps are weak and can't support the knee or they are doing the squat incorrectly. Squats are an excellent exercise that can be done virtually anywhere and it strengthens the quads which provides support for the knee and will eliminate...

Fitness Terms to know:

Posted: 04/04/2012

Aerobic/cardiovascular activity: These are exercises that are strenuous enough to temporarily speed up your breathing and heart rate. Running, cycling, walking, swimming, and dancing fall in this category.Maximum Heart Rate: is based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age...

Katy's Recipe of the Week: Fruit Salad with Lemon-Mint Dressing

Posted: 04/03/2012

Fruit Salad with Lemon-Mint Dressing

Yield: 10 Servings

Ingredients:

Syrup:

1/3 C sugar

1/3 C water

¼ C fresh lemon juice

3 Tbsp honey

¼ C chopped fresh mint

1 tsp grated lemon zest

 

Salad:

1 cubed cantaloupe (6 cups)

1 cubed honeydew melon (6 cups)

2 C fresh blueberries

2 C fresh strawberries (sliced in half)

1 C fresh blackberries

1 Tbsp chopped fresh mint

**Use whatever fruit you prefer or looks fresh at the store**

 

Directions:

Combine first 4 ingredients in a small saucepan. Bring to a boil and cook 3 minutes or until mixture is slightly syrupy. Remove from heat; stir in ¼ C mint and lemon zest. Let stand for 30 minutes. Strain syrup through a sieve or small strainer over a bowl and discard solids.

 

To prepare salad, combine all fruit into a large bowl. Add syrup and toss gently to coat. Cover and refrigerate 2 hours, stirring occasionally.

 

Nutritional Info:

Calories: 168

Fat: 0.7g

Protein: 2.3g

Fiber: 3.1g

 

 

Check your bags...Did you pack your workout clothes?

Posted: 03/29/2012

With summer right around the corner and spring break already here that means a lot of vacation time. 

 

Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there's never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room. 

 

This will reduce some of the stresses of traveling, keep that heart healthy and keep you on track to your goals!