Garlic lovers rejoice! Grilling the eggplant and adding loads of garlic and onion give this dip a real bite. Serve with pita crisps or warmed whole wheat pita and you have a real Middle Eastern delight. Fill up on this party appetizer and not on the heavier fare and you’ll surely be leaner and fitter on New Year’s Day!

 

Food weight: 1.0

 

Yield: 14 servings (serving size: 102 grams or ~ 3.5 ounces)

 

 Ingredients:

 

• 2 large eggplants
• 2 tablespoons olive oil
• ½ cup onion, chopped
• 4 garlic cloves, minced
• 1 cup tomatoes, chopped
• ½ cup onions, chopped
• 2 garlic cloves, chopped
• Juice from 1 lemon
• 2 tablespoons tahini
• 1 tablespoon olive oil
• 2 tablespoons plain non-fat yogurt
• ½ teaspoon salt
• Dash of freshly ground pepper
• Pinch of ground cumin

 

DirectionsCut the ends off the eggplant and slice lengthwise, cutting almost all the way through so that eggplant halves fan open. Place each eggplant on enough aluminum foil so that you can close the foil around the eggplant and create a closed cooking pouch. Spread ½ a tablespoon olive oil on each eggplant half. Add half the onion and 2 minced garlic to each eggplant. Seal the aluminum foil and place on a grill, cooking over medium high heat for approximately 40 minutes until the flesh of the eggplant is soft. Remove from grill and aluminum foil and cool. Scoop out cooked eggplant flesh, cooked onions and garlic and place in a food processor. Add in remaining ingredients (garlic, lemon juice, tahini, olive oil, yogurt, salt, pepper and cumin) and process until smooth. Serve with pita chips or warmed whole wheat pita, either at room temperature or chilled.

 

Nutritional Information per Serving (1/14thof recipe, 102 grams):
Food weight: 1.0, Calories: 67, Fat: 4 g, Cholesterol: 0 mg, Sodium: 88 mg,
Carbohydrate: 7 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 1 g

 

________________________________________________________________________

 

Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006; $13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com

Recipe: Grilled Tuna

Food weight: 3.5


Yield: 2 servings (serving size: 1 tuna steak)

Ingredients:

• 2 tuna steaks (6 ounces each)
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• ¼ cup apricot jam
• 1 tablespoon Dijon mustard
• Fresh lemon wedges, for garnish

 

DirectionsPreheat grill (medium-high heat) or broiler. Season tuna steaks with salt and pepper. Combine jam and mustard in a small bowl. Baste fish with half the jam mixture. Place tuna on grill. Cook for 5 minutes, flip, and spread with remaining jam mixture. Grill on the other side until center is slightly pink, about 5 more minutes. Garnish with fresh lemon slices.

 

Nutritional Information Per Serving (1 tuna steak):
Food Weight: 3.5, Calories: 343, Fat: 8 g, Cholesterol: 64 mg, Sodium: 760 mg,
Carbohydrate: 26 g, Dietary Fiber: 0 g, Sugars: 25 g, Protein: 40 g

 

Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com.

Tips on shoe type

Next time you are at the gym look around at the different shoes that people choose to wear. You will see construction boots, slippers, slip ons, shoes that look and probably are 10 years old and then the occassional brand new pair of shoes appropriate for exercise.


I just want to point out why this is so wrong! Everybody has a different foot some wide, narrow, high arch, flat foot, feet that turn in and feet that turn out. The type of shoe that you choose to workout in should be specifically designed for your foot type. You can seek the advice of your chiropractor about what type of shoe you should be wearing or go to a specialty store and they will analyze the way that you walk, take into consideration your activity and fit you with a shoe that meets your needs. These shoes are not going to cost you any more that the shoes you pick out on your own. They can, however, save you alot of problems down the road. I have seen it many times when clients do not take this advice and end up with knee, foot, back or hip pain. Yes, your shoe can negatively affect all of those joints when wearing the wrong shoe.

My advice is to spend your money on the right shoe instead of the cute workout outfit and save yourself the hassle of an injury. One last thing when you do buy those new shoes carry them to the gym and only wear them there. This will make them last longer and will make the gym managers happy : )

Lighter, yet still creamy & cheesy warm spinach dip

This traditional holiday appetizer can wreck your lightened up holiday plate due to the huge amount of saturated fat and calories (coming from the full-fat cheese, mayo and sour cream). Substituting lower calorie versions and adding in artichokes and lots of spinach will help lighten this dish yet still preserve the flavor. Serve with baked tortilla chips, or whole grain pita crisps or better yet, raw veggies!

Food weight: 1.0

Yield: 5 ½ cups (serving size: ¼ cup)

Ingredients:

• ½ cup fat-free sour cream
• ½ cup shredded parmesan cheese
• ½ tsp black pepper
• 3 fresh garlic cloves, crushed
• 1 can (14 oz) water-packed artichoke hearts (drained and chopped)
• 8 oz. block light cream cheese
• 8 oz. block fat-free cream cheese
• 16 oz. bag frozen cut leaf spinach, thawed and squeezed dry
• Non-stick cooking spray
• 8 oz. shredded part-skim mozzarella cheese

DirectionsPreheat oven to 350 ºF. Combine all ingredients listed above mozzarella cheese and stir until well blended. Spoon mixture into 1 ½ qt. casserole dish sprayed with non-stick cooking spray. Sprinkle with mozzarella cheese. Bake for 40 minutes or until bubbly and golden brown.

Nutritional Information per Serving (1/4 cup):

Food weight: 1.0, Calories: 90, Fat: 4 g, Cholesterol: 10 mg, Sodium: 330 mg,
Carbohydrate: 5 g, Dietary Fiber: 1 g, Protein: 8 g

Is it bad to eat before bed?

A calorie is still a calorie no matter if it's eaten at 11AM or 11PM. That said, it is often helpful for many people to curb their daily calorie intake (if they are interested in weight management) by setting a cut-off time at night to stop eating. It is also much healthier and in your best interest to eat small frequent meals throughout the day to keep your blood sugar steady and give a boost to your metabolism. So try not to eat most of your calories at dinnertime or before bed.

I think it's great that you take a nap when you can. Napping is a wonderful way to de-stress and re-energize yourself during a hectic day. Eating before napping is perfectly fine as long as it falls into your daily food weight budget.

And remember: The holidays are a joyous time of year but can also be a source of major stress for many people. Stress can harm your health, which is why it’s important now more than ever to prioritize taking care of you too. Focus on eating well, exercising, and getting enough sleep. Learn to say no, and avoid pressures from others’ expectations—as often as you can.

FT’s salmon in parchment paper

Food Weight: 4.0


Yield: 4 servings (serving size: 1 salmon filet)

Ingredients

4 skinless salmon filets (6 oz. each)

¾ pound fresh green beans, trimmed

12 strips of lemon zest (from 2 lemons)

4 tsp. capers (rinsed and drained)

Coarse salt and ground pepper to taste

4 tsp. Extra-virgin olive oil

Directions

Preheat oven to 400°F. Tear off four 1 ½ foot long pieces of parchment paper (available at the supermarket next to the aluminum foil). Place salmon filets in the center of each parchment paper. Top each filet with green beans, capers and lemon zest. Season each filet with salt and pepper and drizzle each with 1 tsp. olive oil. Fold parchment paper into an envelope shaped packet. Place packets on a baking sheet and cook for approximately 15 minutes until salmon is cooked.

Nutritional Information Per Serving (1 salmon filet):

Food Weight: 4.0, Calories: 420, Fat: 28 g, Cholesterol: 95 mg, Sodium: 540 mg, Carbohydrate: 6 g, Dietary Fiber: 3 g, Sugars: 2 g, Protein: 36

Keeping your get-fit resolutions

One of the best ways to stick to your workout plan is to have a workout buddy - somebody who will be counting on you to show up. You might decide to carpool with a friend to a yoga or aerobics class, or maybe you make a new friend at the gym, or find a fellow runner in your neighborhood who you can keep pace with. When your own personal motivation to get fit (or keep your resolution) isn't enough to get you out the door, knowing that you've made a commitment to your workout buddy probably will. You can encourage each other when you're not feeling it, and celebrate your triumphs and successes together.


Set goals that you know you can obtain. You won't be able to lose 30 pounds in one month, and you probably won't be able to hit the gym everyday. Instead, set a goal for something you know you can achieve, such as signing up for and taking a new class at your gym, working up to a higher number of reps or higher weights in your workout. You could also find new ways to incorporate exercise into your daily life- such as taking the stairs at work, or doing ab exercises while waiting in the line at the grocery store or while sitting in your chair at work. Tell people about your goals. Not only will this create an expectation for you to achieve them, but it will help keep those goals on your mind. Don't be afraid to ask for support from your family and friends.

Recipe: Cheesy Mashed Potatoes

Food weight: 2.0

Ingredients

Yield: 12 servings (serving size: ~ 2/3 cup)

· 5 pound bag of organic russet potatoes, peeled and quartered
· 8 oz. cream cheese, room temperature

· 1 cup half & half

· 1 Tbsp. butter
· ½ tsp garlic salt

· ¾ tsp freshly ground black pepper

· Chopped fresh chives (optional)

DirectionsPlace potatoes into a large Dutch oven and cover with water. Bring to a boil. Reduce heat to medium and cook for another 15 minutes or so until potatoes are tender. Drain in colander and return potatoes to Dutch oven. Add the cheese and the rest of the ingredients (except for chives), mash with a potato masher and mix until smooth. Garnish with chives if desired.

Fish health benefits may outweigh mercury concerns

By Adam Marcus

NEW YORK
Fri Nov 26, 2010 10:16am EST

NEW YORK (Reuters Health) - It may be a red herring to worry over whether people who eat lots of fish may lose whatever heart benefits they might have gained because of an increased exposure to mercury, a new study shows.

Rich in omega-3 fatty acids, fish is thought to rank high on the list of heart-healthy foods. But it has a potential dark side: many fish species that wind up on the plate have high levels of mercury, a known neurotoxin.

The scientists studied more than 900 Swedish men and women who answered questionnaires about the amount of fish in their diet. The researchers also analyzed the subjects' red blood cells for levels of mercury and selenium, another element that has been tied to heart health.

Mercury levels in the subjects were generally low by Scandinavian standards, the Swedish team found, but higher than much of the U.S. population. But people whose red blood cells showed elevated amounts of mercury did not have a higher risk of cardiac problems than those whose red cells had less of the toxin.

In other words, "the protective nutrients in fish override any harmful effect of mercury at these low levels of mercury," says Maria Wennberg, a public health researcher at Ume University and a member of the study team.

The American Heart Association recommends that people consume at least two servings of fish a week. Salmon, mackerel and albacore tuna are particularly high in omega-3 fatty acids.

One expert questioned the findings, which appear in the American Journal of Clinical Nutrition. Dr. David O. Carpenter, director of the Institute for Health and the Environment at the University at Albany, in Rensselaer, New York, said the Swedish researchers assumed that the mercury in the subjects' blood cells came from fish.

"That's just not a legitimate conclusion," said Carpenter, who noted that many other sources of environmental mercury, including coal-fired power plants and dental fillings, might account for the presence of the element.

What's more, he said, fish in the Baltic Sea, which borders Sweden, are high in other toxic compounds such as PCBs, which complicates the picture.

"The fact that you don't have a significant effect (on heart risks) with measured levels of omega-3 fatty acids, and no effect of fish consumption, says to me that this study is totally inconclusive," Carpenter said.

The researchers did not call their study the last word on the subject. Although they found no association between the amount of fish the study subjects reported eating every month -- or their blood levels of two omega-3 fatty acids -- and their risk of heart disease or stroke, that likely reflects the drawbacks of relying on subjects' memory rather than a real effect, they said.

Wennberg cautioned that her study "does not discard the need of restrictions in consumption of fish high in mercury" -- species including predators such as perch, shark, swordfish and halibut.

The FDA, for example, advises women who are pregnant or who might become pregnant to avoid eating shark, swordfish, king mackerel or tilefish because of their high mercury content. The agency says these women can safely eat one meal a week of albacore tuna, which has more mercury than other types of tuna.

The study did raise one potential red flag: people whose red blood cells had elevated traces of selenium appeared to be at increased risk of sudden cardiac death. The number of such cases was small, however, so the researchers called for more investigation into the possible link.

SOURCE: American Journal of Clinical Nutrition, online November 3, 2010.

3 Green Bean Recipes

Green beans, another traditional holiday favorite, are naturally low in calories and fat-free. Just be sure not to ruin a perfectly light and healthy side dish with creamy soup and fried onions! Instead…try steaming the green beans and then top with this delicious vinaigrette that will both please your palette and curb your holiday weight gain. Remember…double up on the green beans and cranberries and eat smaller portions of the “heavier” holiday foods!

1. Light & Healthy Green Beans with Vinaigrette

Food weight: 2.0

Yield: 4 servings (serving size: ~ 1 cup)

2 pounds trimmed fresh green beans
2 Tbsp extra virgin olive oil
¼ cup minced shallots
3 Tbsp coarsely chopped almonds
2 Tbsp brown sugar
¼ cup white balsamic vinegar

Steam green beans for ~5 minutes or until done. Drain and set aside. In a small skillet, sauté shallots in olive oil for ~ one minute until lightly browned. Add almonds, sauté one minute. Remove from heat, let cool then add sugar and vinegar—stirring until sugar dissolves.
Pour vinaigrette over beans, tossing gently to coat.

Nutritional Information per Serving:
Food weight: 2.0, Calories: 210, Fat: 10 g, Cholesterol: 0 mg, Sodium: 15 mg, Carbohydrate: 28 g, Dietary Fiber: 7 g, Protein: 6 g

2. Roasted Green beans with Shallots

Food weight: 1.5

Yield: 4 servings (serving size: ~ 1 cup)

2 pounds fresh trimmed green beans
2 shallots, minced
2 Tbsp extra virgin olive oil

Salt & pepper to taste

2 Tbsp sliced almonds

Preheat oven to 400 ºF.

In a large bowl, toss green beans, shallots, oil and salt and pepper. Spread on a cookie sheet. Roast at 400 ºF for ~ 20 minutes until beans are lightly browned (stir halfway). Put in a serving bowl and toss with almonds.

Nutritional Information per Serving:

Food weight: 1.5, Calories: 160, Fat: 9 g, Cholesterol: 0 mg, Sodium: 15 mg,

Carbohydrate: 19 g, Dietary Fiber: 6 g, Protein: 5 g

3. EZ and Delicious Green beans
Food weight: 1.5
Yield: 4 servings
2 pounds trimmed fresh green beans
2 Tbsp extra virgin olive oil
4 teaspoons Dijon or stone ground mustard
freshly ground black pepper and salt to taste, optional

Cook beans in a large pot of boiling water until tender crisp (approximately three to four minutes). Drain beans and transfer to a bowl of ice water to stop cooking. Drain well and pat dry. Heat oil in a large skillet over medium high heat. Sauté green beans with mustard and salt and pepper to taste, stirring until heated (approximately four minutes). Serve hot.

Nutritional Information Per Serving (approximately 1 cup):
Food weight: 1.5, Calories: 140, Fat: 7 g, Cholesterol: 0 mg, Sodium: 135 mg, Carbohydrate: 17 g, Dietary Fiber: 6 g, Protein: 4g

Tips for Exercise Success

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success from the American Heart Association:

1. If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program. 
2. Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine. 
3. Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity. 
4. Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way. 
5. Use music to keep you entertained. 
6. Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children. 
7. Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
8. Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Recipe: Light Pumpkin Pie

This Thanksgiving, lighten up your holiday with a new, lighter pumpkin pie. This recipe uses fat-free milk, egg whites and a little less sugar to allow the classic pumpkin pie spices cinnamon, nutmeg and allspice to shine a little brighter. A graham cracker pie crust and a fat-free whipped topping are also great ways to cut down on the weight of this popular holiday fare.


Food weight: 2.0

Ingredients:
9-in ready-made graham cracker pie crust (trans-fat free)

Filling:
1 can (15 oz.) of pumpkin puree
3/4 cup evaporated fat-free milk
3 egg whites or 1/3 cup egg substitute
2/3 cup dark brown sugar, packed
1/2 Tablespoon pumpkin pie spice

DirectionsPreheat oven to 375 degrees.
Place all of the filling ingredients into a blender and puree until smooth. Pour into pie shell and bake 50 minutes (middle rack) or until pie is just set.
Set on a wire rack and allow pie to cool completely before serving.
Top with fat-free whipped topping.

Makes 8 servings. Per serving: Food weight: 2.5, calories: 260 calories, 8g fat (1.5 g. saturated fat) 44g carbohydrates, 5g protein, 3g fiber, cholesterol 0 mg, sugars 34g and 230 mg sodium.

Note: make your own graham cracker crust and bring the food weight down to 2.0!

Graham cracker crust:
1 ½ cups graham cracker crumbs
¼ cup sugar
1 T. canola oil

Preheat oven to 350 degrees. Blend graham cracker crumbs, sugar and oil and mix well. Pat into 9-in pie pan. Bake for 10 minutes. Allow shell to cool before filling.

Healthy Weight Management for the Holidays

If you're looking for a little help keeping your waistline from expanding to Santa-like dimensions this holiday season, the best way to do that is to focus on staying healthy. Diets can feel like self-denial, while a new-found commitment to living healthily can be a great way to increase your self-awareness and encourage yourself to make better holiday choices.

Here are a few tips to keep sane (and slim) this holiday season:

• Don't deny yourself special holiday treats, simply help yourself to a small serving and stop after one.
   
• Be realistic: this is not the time to lose weight. Goal for maintaining your weight instead.
   
• Move around: take a walk with your family after dinner, rather than crashing out on the couch. Pick a parking spot further away from the store to get some exercise, or do a few laps around the mall before you start shopping.
   
• Stick to your exercise routine: feeling festive is no reason not to hit the gym. In fact, it will be a lot easier to eat that cookie or have a glass of eggnog if you know that you'll be sweating it off in spin class the next day.
   
• Trying talking rather than eating- if you strike up a conversation at a holiday party, you're less likely to find yourself grazing at the food table.
   
• Learn to say no- if you don't want to eat something, go somewhere, or do something, you have the right to decline. Be kind and courteous while respecting your own needs and desires.
   
• Have a snack at home: before you head out, eat a healthy snack- a handful of nuts, a bowl of fruit and granola with yogurt, etc. This will keep you from falling prey to sugary holiday foods when what you really need is sustenance.
   
• Avoid temptation: don't sit next to the desert table or leave cookies and candies out and about where you'll be tempted. If you get something unhealthy as a gift, share it with others or take it to a potluck.
   
• If you're going to be on the road, pack some healthy snack options.
   
• Offer to bring a salad or a healthy side to potlucks. That way, you know there will be a least one healthful item available.

3 Gluten-Free Recipes for the Holidays

A recent article in The New York Times offers a few recipes that are gluten-free.

From the article:
"When Silvana Nardone’s son Isaiah was diagnosed with gluten intolerance three weeks before Thanksgiving, the Brooklyn mom knew she faced a particularly challenging holiday meal. But as the owner of a bakery and founding editor of the food magazine Every Day With Rachel Ray, Ms. Nardone was up to the challenge.

Gluten is a protein found in wheat, rye and barley, so it can be challenge to cook without it. Ms. Nardone’s adventures in gluten-free cooking are documented in her new cookbook, “Cooking for Isaiah: Gluten-Free & Dairy-Free Recipes for Easy Delicious Meals.”

Gluten-Free Pumpkin Dumplings With Radicchio

Something to keep in mind when you make this recipe — it’s a lot easier than you think. The dumplings are super light and pillowy, but if you prefer a firmer texture, add more gluten-free flour, 1 tablespoon at a time, to the pasta dough.

1 15-ounce can pure pumpkin puree
2 large eggs, lightly beaten
1 cup store-bought gluten-free flour blend
Salt
2 tablespoons extra-virgin olive oil
1 medium onion, finely chopped
1/4 teaspoon crushed red pepper flakes
1 small head radicchio, sliced into 1/4-inch strips (about 2 cups)
2 tablespoons chopped fresh flat-leaf parsley


1. Bring a large pot of salted water to a boil. In a large bowl, combine the pumpkin puree, eggs, flour and 1 teaspoon salt to make the dough.

2. In a large saucepan, heat the olive oil over medium heat. Add the onion and red pepper flakes and cook until softened, about five minutes; remove from the heat and set aside.

3. When the water comes to a boil, use a teaspoon to scoop up the dough and form a dumpling, then carefully slide the dumpling off the spoon and into the boiling water. Continue forming dumplings until half the dough is used. Cook until the dumplings float, then simmer for about two minutes; remove with a slotted spoon and add to the saucepan with the onion. Repeat with the remaining dumpling dough.

4. Return the saucepan with the onion to medium-high heat. Toss in three-quarters of the radicchio and stir gently until just wilted, about two minutes; season with 1/2 teaspoon salt or to taste. To serve, divide the dumplings and sauce among four bowls and top with the remaining radicchio and parsley.

Yield: Serves 4.


Gluten-Free Apple-Pecan Cornbread Stuffing

Instead of toasting the cornbread, you can spread out the pieces on a baking sheet and let them sit on your counter top overnight, uncovered, to dry out.

Double Corn Cornbread:

1 cup rice milk
1 tablespoon apple cider vinegar
1 cup cornmeal, preferably medium grind
1 cup store-bought gluten-free flour blend
1/4 cup sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon salt
2 large eggs, at room temperature, lightly beaten
1/4 cup oil of choice
1 cup corn kernels (from about 1 ear of corn)


Stuffing:

2 tablespoons extra-virgin olive oil, plus more for greasing
1 small onion, chopped
2 stalks celery, thinly sliced
Salt
Pepper
4 cups Double Corn Cornbread (see recipe below), toasted and cut into 1-inch pieces
1 Granny Smith apple, peeled, cored and finely chopped
2 teaspoons dried herb blend, such as McCormick Italian Seasoning
1/2 cup chopped pecans


1. Prepare the cornbread. Preheat oven to 350 degrees Fahrenheit. Grease a 4 1/2-inch by 8 1/2-inch loaf pan. In a small bowl, stir together the milk and vinegar. In a medium bowl, whisk together the cornmeal, flour, sugar, baking powder, baking soda and salt. Stir in the milk mixture, eggs and oil until just blended; fold in the corn kernels. Pour the batter into the prepared pan.

2. Bake until golden and a toothpick inserted in the center comes out clean, about 45 minutes. Let cool completely in the pan set on a wire rack.

3. Prepare the stuffing. Preheat oven to 350 degrees. Generously grease an 8-inch square pan with olive oil. In a skillet, heat the olive oil over medium heat. Add the onion and celery and cook until softened, about five minutes; season with 1/2 teaspoon salt and 1/4 teaspoon pepper, or to taste.

4. In a large bowl, toss together the onion mixture, cornbread, apple and herb blend. Transfer to the prepared pan. Scatter the pecans on top and cover with foil; bake for 15 minutes. Remove the foil; bake until crispy and golden, about 20 minutes more.

Yield: Serves 6 to 8.


Isaiah’s Pumpkin Muffins With Crumble Topping

If you make these muffins around the holidays, stir a handful of dried cranberries or 1/4 cup chopped walnuts into the batter. You can also make pumpkin muffin tops with this recipe — just use a muffin-top pan and bake for about 10 minutes.

Topping:

1/4 cup store-bought gluten-free flour blend
1/4 cup packed light brown sugar
1/4 cup granulated sugar
1/2 teaspoon pumpkin pie spice
4 tablespoons all-vegetable shortening
Confectioners’ sugar, for sprinkling

Muffins:

1 3/4 cups store-bought gluten-free flour blend
2 teaspoons baking powder
2 teaspoons pumpkin pie spice
3/4 teaspoon salt
2 large eggs, at room temperature
1 cup canned pure pumpkin puree
1 cup granulated sugar
1/2 cup oil of choice
1 tablespoon pure vanilla extract


1. Preheat oven to 350 degrees Fahrenheit. Line a 12-cup muffin pan with paper liners.

2. Prepare the crumble topping. Whisk together the flour, brown sugar, granulated sugar and pumpkin pie spice in a medium bowl. Add the shortening and, using your fingers or a fork, blend together until coarse crumbs form.

3. To make the muffins: Whisk together the flour, baking powder, pumpkin pie spice and salt in a large bowl.

4. In a medium bowl, whisk together the eggs, pumpkin puree, granulated sugar, oil and vanilla until smooth. Add to the flour mixture; stir until just combined.

5. Fill each muffin cup almost full; top each with crumble topping. Bake until the muffins are springy to the touch and a toothpick inserted into the center comes out clean, 20 to 25 minutes. Let cool in the pan, set on a wire rack. Using a sieve, sprinkle with confectioners’ sugar.

Yield: 12 muffins.

Nutrition Tip and Recipe from Dr. Janet

Staying Lean at Halloween

"Overdosing on huge quantities of sugary, empty-calorie junk food—for the few days post-Halloween—will not harm your kids except perhaps to give them a stomach ache, reinforce poor eating habits and contribute to a few dental caries. While I certainly think it would be wiser for parents to put the brakes on the amount of Halloween candy their kids eat, a little candy excess for a day or two will not have real lasting effects.

 

That said, with today’s obesity epidemic among our nation’s children, parents must emphasize a healthy lifestyle, meaning teaching children the value of good eating habits and daily exercise. The best way to teach kids healthy eating habits is to provide nutritious meals and snacks in the home, and lobby for healthier foods and daily PE at schools. Sugary, high-calorie Halloween candy is not a nutritious snack food and should be limited in your child’s diet and replaced on a daily basis with healthier snack options such as low-calorie popcorn, cut up fruit and vegetables, or yogurt.

 

When it comes to Halloween, moderation and control are key. Parents should take charge of their kids’ candy loot. Here are some Halloween survival tips:
-Make sure you know the people who are giving your children candy.
-Once your kids bring home the candy, check that the wrapper on the candy is sealed and unbroken.
-Have your children sort out their candy, choosing only their favorites. (The rest give away or even throw away.)
-Take the candy and put it somewhere where you can control your kids’ intake.
-Allow your children a few pieces a day of their candy loot for just a few days, and then get it out of the house!
-Junk food should not be a dietary staple for kids but only an occasional treat."

 

Recipe: Pumpkin Pie Pudding

 

Food weight: 1.0

 

IngredientsYield: 4 servings (serving size: 1 cup)

 

• 1 cup cool whip (thawed)
• 1 cup pumpkin puree
• 1 packet vanilla instant pudding (preferably sugar-free)
• 1 ¼ cup milk
• ¾ tsp pumpkin pie spice

 

Directions: Mix all ingredients together, place in refrigerator to set. Serve when cool.

 

Nutritional Information Per Serving (1 cup):
Food Weight: 1.0, Calories: 80, Fat: 7 g, Cholesterol: 0 mg, Sodium: 130 mg,
Carbohydrate: 16 g, Dietary Fiber: 3 g, Sugars: 7 g, Protein: 4 g

Nutritious heat and run meals?

Feel like you don't have enough time for nutritious meals? Here's a Q&A by Dr. Janet that you may relate to:

Q: I prepare to go containers for lunches and dinners, over the weekend, for the week. However, sometimes there is not enough time to reheat or cook breakfast, lunch, and dinner. There are times when I have only a few minutes at home to grab meals, time to heat something up but not sit down and eat. Do you have any recommendations for some go-to foods to have on hand for quick and healthy meals when there is only time to heat and run?

A: As you have already been doing, your best bet is to plan ahead (you know your lifestyle and it sounds to me like spending hours in the kitchen is not feasible nor desirable), so... stock your refrigerator with easy, on-the-go, nutritious foods that you can easily grab and run with. Stay away from processed sodium and fat laden boxed foods and aim for fresher, whole foods. How about cooking up a big turkey on the weekend along with a batch of whole grains like brown rice. This way you can use the turkey (a nice lean protein) and rice up in creative ways all week...just zap it in the microwave (don't forget the the veggies) and you have a great meal in minutes. A big batch of pasta (whole grain of course!) also holds up well for reheating. Add a side bagged salad, shredded carrots, tomatoes and bagged broccoli and you have a super fast nutritious meal in minutes. Another idea is to learn to make the crock-pot your best kitchen friend. Try my  turkey crock-pot chili (in the recipe section of NT)--throw in all the ingredients in the morning and you have a delicious hot meal ready-to-go (add some of your pre-cooked brown rice) that doesn't need reheating... it doesn't get better or quicker than that.  And if you simply don't have time for a hot reheated meal, eat a nutritious cold one instead. Try whipping up a bunch of whole grain pita sandwiches (spread with hummus or avocado and filled with a lean protein and veggies) ahead of time or the Mexican bean wrap sandwich in the NT handbook? They are quick and easy to make and hit the spot for a fast and healthy meal on-the-go. Maybe for those days you don't have time to reheat, stock up on a bunch of brown rice California sushi rolls that come pre-boxed and ready to eat--available at most supermarkets. Greek fat-free yogurt, a handful of walnuts, a bag of baby carrots and a piece of fruit are always quick and nutritious foods to go.

Remember to plan ahead and have a healthy day!

Cold Weather Blues

It is easy to feel morose when the weather is gray. It gets dark before you get home and you're faced with rainy days more often than sunny. Many people suffer from seasonal depression, or in more intense cases, SAD: Seasonal Affective Disorder. If you find that you are battling the winter blues, you might try increasing the frequency of your workouts, adding some new exercises to your regimen, or stepping up your existing training.

Exercise has several benefits, both physical and mental. In the case of the winter blues, exercise can provide the brain with feel-good hormones needed to get you going again. Some studies have shown that you can remain in an altered state for up to four hours from exercise. Even ten minutes of light exercise, such as walking, can have this kind of effect. Many studies have also shown that even fifteen minutes of activity can increase brain function and enhance learning abilities. If you're having trouble staying awake or paying attention, you might choose to go for a walk at lunch rather than take a nap- you'll feel more energized and be better prepared to focus on the rest of your day.

A study by the Duke University Medical System followed 156 patients during a course of treatment for depression. The patients were split into three groups; one group was assigned exercise (30 minutes/ 3x week), one group assigned medication, and one group was assigned both exercise and medication. At the end of the study, the patients were re-evaluated using standard measurements of depression. All three groups showed substantial improvement, and even more importantly- identical rates of improvement. This would indicate that exercise is just as effective a treatment for depression as medication.

Beta-Carotene Courtesy of Dr. Janet

Bugs Bunny was right, Carrots really do help your eyesight at night, or “night vision.” Carrots are an incredible vegetable. Their bright orange color is due to a plant pigment called beta-carotene, the extraordinary chemical that doubles as both a pro-vitamin (the precursor to vitamin A) and a powerful antioxidant. Carrots are one of the richest sources of beta-carotene in our diet. Beta-carotene (pro-vitamin A) is converted into the fat-soluble vitamin A (aka retinol) in the human body. Vitamin A is a crucial vitamin for eye health. In fact, the first sign of a vitamin A deficiency is night blindness, the inability to see in dim light. In developing countries, blindness is often observed in children—a result of a vitamin A deficiency.

For a mere 30 calories in one large carrot you get a whole lot of nutrition . . . imagine, almost half (~ 41%) of the daily value for vitamin A in a single carrot! High in fiber and disease-fighting plant chemicals, with zero fat and cholesterol and very little sodium, carrots are one vegetable that should be on everyone’s daily vegetable list.

And here's a light recipe that contains beta-carotene from pumpkin:

Food weight: 1.0

Ingredients Yield: 4 servings (serving size: 2/3 cup)
1 cup canned pumpkin
1 package instant vanilla pudding mix
1 teaspoon pumpkin pie spice
1 ¼ cups milk

DirectionsMix all ingredients together and place in individual bowls. Chill until set. Serve with nonfat whipped topping.

Nutritional Information per Serving:
Food weight: 1.0, Calories: 77, Fat: 0 g, Cholesterol: 2 mg, Sodium: 380 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Protein: 4 g

Nutrition Tip: Juicing

Q: Is a Liquid Diet (Such as “Juicing”) Safe?

A: I am not a big proponent of “juicing” or any other type of liquid diet. I especially object to the false or misleading claims that frequently accompany these unproven and potentially dangerous nutrition tactics. Oftentimes juicing regimens are linked with the concept of detoxification, or “flushing the body of toxins.” What’s more, detox diets sometimes advocate additional techniques such as laxatives and enemas to help “cleanse” the intestinal tract. The premise that toxins build up in our bodies and that we need to cleanse our bodies by resorting to fasting or juicing regimens to get rid of them provokes fear in people and is simply not supported by scientific evidence. In fact, the body has its own built-in cleansing systems—namely, the liver and kidneys—that specialize in rounding up toxins for excretion in the urine and stool.

That said, juice does have many redeeming qualities (some are loaded with vitamins, minerals and disease-fighting antioxidants) as long as they are consumed in small amounts as an addition to a healthy whole foods diet. Concord grape juice, pomegranate juice and orange juice (with added calcium and vitamin D) are a few of the highly nutritious juices out there that top my list. Just remember, though, juices concentrate the calories; one 8-ounce glass of OJ contains 110 calories and 0 grams of fiber—that’s the calorie count of two small oranges, which provide a total of 6 grams of dietary fiber! So don’t make those juice glasses a bottomless pit or you’ll pay at the scale.

The take-away message: NOTHING beats the nutritional benefits of eating a plant-based diet filled with whole fruits and vegetables, whole grains, lean protein and healthy fats. Add daily exercise to the mix and you have the secret for good health and longevity, a benefit that no liquid diet could possibly provide.

Posted by Dr. Janet Bond Brill

Top 10 Eating Strategies for Permanent Weight Loss

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily.

Try these top 10 strategies from experts with our Nutrition Together program to help you spell double trouble for extra pounds! Eat healthy to stay healthy.

Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

Lose weight at a safe rate.
Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

Learn how to control emotional eating.
Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

Control calories and portions.
Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

Keep a journal.
Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

Weigh yourself often.
Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

Get support and rewards for your successes.
Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Ask for details about our Nutrition Together program that spurs you on with contests, prizes, online support and nonfood rewards for your accomplishments!

Eat small, frequent meals.
The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

Choose the macronutrient content of your meals wisely.
The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

Include strength training, not just cardio.
The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together and Nutrition Together offer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition guidance.

Nutrition Together offers a calorie-controlled nutrition plan that, when combined with the Fitness Together exercise program, results in a safe and effective rate of weight loss. For more information about how Nutrition Together can help you succeed at your weight loss goals, visit us at Fitness Together Cottonwood Heights.

Oats--horses love them and so should you!

Here is a recommendation by Dr. Janet Brill - Fitness Together's very own nutritionist!

As you know, there are several different types of oat products out there on the market. The two kinds that you will most likely find on your supermarket shelf are “steel-cut” oats and different varieties of “rolled” oats.

Steel-cut oats (my personal favorite) are the least processed of the two varieties and so retain the greatest amount of nutrients—especially the cholesterol-lowering soluble fiber found in oats, namely beta-glucan. Because steel-cut oats are pretty much “right off the farm,” they do take much longer to cook than the rolled type, but it is well worth the extra time and effort for their superior flavor, texture and nutrient composition.

Rolled oats are what most Americans know as oatmeal and are often sold in familiar round cardboard containers. These oats have been steamed, dried, sliced and then flattened, producing the flat oatmeal shape that we have become accustomed to. There are actually three types of rolled oats: (1) old-fashioned, (2) quick-cooking, and (3) instant. The instant variety is the most processed of the three and has already been precooked—making it convenient to cook but unfortunately mushy in texture. In addition, the instant variety frequently has added sweeteners, salt and other flavorings. Your best bet is to choose the least processed type of oats such as the steel-cut or the old-fashioned varieties. If you need the time-saving convenience of instant, go for the plain instant packets and add your own sweetener—and also be sure to add a couple tablespoons of oat bran (the concentrated form of beta-glucan, much of which has been lost in the instant varieties).

Bottom line: eat oatmeal for breakfast, it's the best breakfast out there for your heart and your waistline!

Recipe: Oatmeal, Walnut, and Flaxseed Pancakes!

Yield: 12 pancakes (serving size: 2 pancakes)

Serve warm, sprinkled with fresh berries, a touch of warm Vermont maple syrup and whipped topping for a real Sunday morning treat.

Ingredients1 cup 100% whole wheat flour
½ cup old-fashioned oat flakes, ground
¼ cup ground flaxseeds
¼ cup finely chopped walnuts
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon kosher salt
1 ¼ cups milk
¼ cup pure maple syrup
1 large egg
Powdered sugar, optional
Pancake syrup, optional

Directions:

Combine dry ingredients in a medium bowl to blend.
Separately combine milk maple syrup, and egg in another medium bowl.
Add milk mixture to dry ingredients and whisk just until incorporated.

Coat a large fry pan with non-stick cooking spray. Heat pan over medium heat. Spoon in four circular pancakes about ¼ cup each. Cook until batter bubbles then flip with a spatula. Use more cooking spray when necessary. Remove from pan when golden brown in color. Sprinkle lightly with powdered sugar; add whipped topping and syrup to taste, garnish with fresh berries.

Nutritional Information Per Serving (2 pancakes):
Food weight: 2.5, Calories: 234, Fat: 16 g, Saturated fat: 0 g, Omega-3 ALA: 1.4 g, Cholesterol: 0 mg, Sodium: 440 mg, Carbohydrate: 35 g, Dietary Fiber: 7 g, Sugars: 11 g, Protein: 9 g

Go Outside Your Comfort Zone

Open House Saturday 10/02/2010!

Join Fitness Together Cottonwood Heights as we celebrate our 3 year anniversary with food, fun, and prizes! The event is open to everyone, so go outside your comfort zone and come on by.

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

“Intensity is by far the most important factor affecting increases in, and maintenance of, cardio fitness,” notes Jeffrey M. Janot, PhD, technical editor of the IDEA Fitness Journal. “Although we do not know the exact level of intensity that provides optimal health and fitness benefits, we know the optimal range and that it is directly related to exercise program adherence. You may not enjoy an exercise program if you get sore or injured because the intensity is too high. On the other hand, you can grow bored with a program if intensity is below the optimal range and you aren’t improving.”

Why push your limits in your workout regimen?

The body is wired to adapt to routine. Once your body gets used to a routine of walking 2 miles a day, for example, you’ll likely see less or slower weight loss than when you first began that routine. Extensive research has shown that to keep seeing results from an exercise routine, it’s essential to continually include intervals of higher stress and demand on the muscles and cardiovascular system.

Many people work out only hard enough to maintain their existing weight and physique. Going outside your comfort zone includes adding some intense workout challenges to build muscle and get stronger, faster, leaner. That doesn’t mean you have to run a marathon or work out 6 hours a day to lose weight or reach your goals. The point is to keep adding new challenges and different ways of pushing past your limits for speed, distance, weight you can heft, etc.

Why don't more people go "outside the lines" with their workouts?

Challenging yourself is uncomfortable by nature. It’s normal to feel a sense of fear or angst when you think about pushing beyond the places where you usually stop, ease up, or take a break. Common fears include whether you can handle an intense “burn” in your muscles and not get injured; or feeling embarrassed about getting out of breath, or even sweating more than you’re used to.

Can a trainer help you break through that fear — without yelling at you?

Yes! A great personal fitness trainer should confidently instill in you the belief that you can do this.

“We know they can, even though you might not know it yet,” says Russ Yeager, owner of three Fitness Together studios north of Atlanta. “The empowerment our clients gain once they actually do it is awesome. We recently helped a client who at first could barely get through a workout and was very self-conscious. She’s now lost 50 pounds and did a 3.5 mile hike with a straight-up climb at the end!” You or your personal trainer can determine your optimal cardio exercise intensity range via a number of methods including percent of maximum heart rate, the “talk test,” or rating of perceived exertion (RPE). Whether you’re training for a triathlon, hitting a weight loss plateau or ready to give up on ever having toned upper arms, one-on-one training can help you go where your mind has never let you go before.

Article provided by Fitness Together Personal Training Franchise.

It's a Beautiful Day for a Strength Workout

As warmer temps invite you outside more for summer activities, you may think it’s a given that you’ll get more active and stay slimmer. But as you add cardio activities like biking, hiking, running or tennis, do you tend to slack off on strength training and figure it all evens out because you’re burning more calories?


Not so fast. Cardio alone isn’t enough for weight management or staying fit and healthy overall. Yet it’s so easy to let it slip, especially in the summer when you just want to get outside.

Stay on track this summer with the helpful tips in this Q&A with certified personal trainer and Owner Operator of 3 Oregon Fitness Together locations, Shelly Duncan. Q. Why is it so important to include strength training (not just cardio) in a workout routine?

We actually like to refer to strength training as resistance training because it brings many benefits beyond just building strength. Whether you’re trying to lose weight, improve your mobility for sports, or simply move better throughout the day, incorporating resistance training into your exercise routine will give you added benefit than just doing “cardio”.

Understand that I’m not talking about “bulking up”; resistance training is about keeping the muscles strong and toned, while adding lean muscle. And, as you may already know lean muscle burns more calories throughout the day than fat, another benefit of adding resistance training to your routine.

Regarding strength building, research has shown that resistance training, more so than just cardio, is one of the best ways to build lean muscle. Cardio can build some muscle, but resistance training is the most effective method. Resistance training also helps to support your joints – especially the shoulders, knees, and spine — by strengthening the muscles around those areas.

Q. Why is it so easy to neglect resistance training?

It’s the perception that it takes too much time. Many people think that this type of training needs to be done separately. The fact is you can get an incredibly great workout by incorporating strength training INTO your cardio routine.

Q. What are the best ways to integrate resistance training into a cardio regimen without adding a lot of time to my workout routine?

There are three ways to do cardio and resistance training in the same amount of time as a typical cardio workout. Some of these are just as easy to do outside as inside.

Full-body exercises/Compound Movements

Instead of doing just a squat or just a shoulder press incorporate the two into one efficient energy burning set. Take a set of dumbbells that you can shoulder press about 12-15 times. Stand straight with your feet about shoulder width apart. Bring the dumbbells to the shoulder press position (dumbbells level with your ears or higher) Begin to perform a squat keeping the weight on your heels. As you squat down extend your arms overhead. Your arms should be extended at the bottom of the squat. As you squat up the arms begin to bend back to the starting position. If you haven’t done this exercise before it might feel a bit awkward so try it with no weight.

Increase the number of repetitions/Decrease Rest time.

A couple ways to get the heart rate up during your resistance training is to do two or three times the number of repetitions you’d normally do in a single set — and/or perform multiple sets with shorter rest times between sets. This will cause your heart rate to be higher during that same period. One note is that if you are increasing your reps and/or decreasing your rest you may need to decrease the weight you use as well.

Intervals

Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio with resistance exercises. For example, start with a brisk walk, then do some lunges, then sprint, then do pushups, then jog or do jumping jacks, then do crunches…in this type of workout routine it’s less important the exact reps or rest. Rather, the key is to keep moving!

Q. What are the benefits a hiring a trainer?

People get personal trainers because they’re not sure what to do. If you try an exercise you saw on TV, injure your back and can’t work out for two weeks, that’s not gaining you anything. A trainer can observe and evaluate whether you’re at an appropriate level of conditioning for higher intensity, higher impact activities, and design a program specifically for you.

And if you’re getting bored with your routine you’re probably not working out as hard or as often as you would like, a trainer is a great way to add newness that gets you excited about working out again.

Not seeing the results you want? Not sure if you have good form? Just need new inspiration? Ask Fitness Together about a personal training consultation including an assessment of your health and fitness condition today. We’ll match you with the best trainer for you based on your goals, priorities and preferences, and we’ll even map out a Nutrition Together nutrition plan customized for you to help you maximize the benefit of your workout program. Just find a Fitness Together near you today and set an appointment.

Consult a doctor before beginning any new fitness program.

3 Ways to Kick the Habit of Skipping Workouts

Trying to get into an exercise habit, but finding you’re more in the habit of making excuses? You can break out of that pattern with these tips from fitness experts on staying motivated and sticking to your fitness routine.

Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

Keep your eye on the prize.
You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.
Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!

Schedule a consistent workout time.
Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.
Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.

Use the power of a pro to keep you on track.
You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, court …. Agree on a time and place to work out with a trainer. When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator.
Scheduling sessions with a personal fitness trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

Article provided by Fitness Together Personal Training Franchise. At Fitness Together our approach to success is one client, one trainer, one goal.

Tips: Nutrition for Strength Training

Planning ahead is essential when eating for strength training. There are many nutritional components that help optimize your body to increase strength. The following sample menu from www.building-muscle101.com, is specifically designed to enhance your strength training.

Sample 2,500 calorie per day

Breakfast:
½ cup bran flakes
1 cup 1% milk
1 medium peach
1 whole wheat toast
1 tbsp peanut butter

Mid-Morning Meal:
½ cup strawberries
½ cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
½ cup orange juice

Lunch: Peach Chicken and Rice
2 oz skinless chicken breast
½ can sliced peaches
½ tsp of cornstarch
½ tsp peeled and grated ginger
1/4 tsp salt
1/4 cup water chestnuts
½ cup rice (uncooked)
½ cup snow peas
½ tsp extra virgin olive oil

Mid-Afternoon Meal:
3/4 cup 1% cottage cheese
½ can (4oz) can peaches- sliced
1 English muffin
1 tbsp peanut butter

Post-Workout Meal: Power Drink
1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey

Dinner: Chicken Teriyaki
4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
1/4 cup rice (cooked)

Vitality Through Fitness Plus Nutrition Tip of the Week

Fitness is an essential component to wellness, and it requires action on your part. No amount of vitamins will replace the nutritious benefits of eating whole, healthy foods and no amount of walking on a treadmill will replace the invigorating health benefits of being active in the great outdoors. If you want to be well, then you must act well. That means getting out and enjoying your life.

When many people think about fitness, they think about workout gear, going to the gym, and eating salads. However, that is a very limited approach. Fitness should be a part of your daily routine, not something you have to schedule in. Think about your daily routine for a moment. How many opportunities do you have to do something good for yourself in any given day, and how many times do you choose to do otherwise?

It is important, when making changes in your life, that you not berate yourself for your old behaviors, rather, praise yourself for your new habits. Let each awareness be an opportunity for you to create the desired shift in your life. Invite your friend to take a scenic walk with you instead of meeting at a coffee shop. Do an extra lap around the mall and park further away from the doors to turn your shopping trip into something more. Plan your vacations around hiking, biking, or other activities that get you outside. Even just doing yard work on the weekends is a great way to stay in shape- remember to stretch those muscles before you do anything strenuous!


Nutrition Tip of the Week from Dr. Janet Bond Brill:
Rosemary, Sage, Thyme, Basil Parsley: You may not be able to find them at Scarborough Fair but you surely can get them at your local grocery store. Herbs and spices are absolute antioxidant powerhouses. I suggest you learn to love the spectacular taste that herbs and spices can bring to your dishes. Rosemary in particular is a culinary delight that research has shown contains more than two dozen antioxidants, and has also been implicated as a powerful disease-prevention agent. Perhaps whole-grain focaccia bread fresh out of the oven seasoned with extra virgin olive oil and roasted rosemary and complemented with a dark rich cabernet? Doesn’t get any better than that! 

Walk It Off

Looking for a way to stay in shape that's not so hard on your joints? Try walking. Walking improves aerobic fitness, increases the body's cardiovascular capacity, and your lung power. Walking is one of the safest workouts for your body, and is still effective enough to help you shed any unwanted pounds, or get started on your journey towards a healthy lifestyle.

Walking is more versatile than ever with the help of a treadmill. By using a treadmill in the secure environment of the gym, you can control and vary the pace, resistance, or incline - which allows you to gradually increase endurance as well as strength in your thighs, calves and glutes.

To get started, walk at a comfortable pace for 5-10 minutes. Start increasing your pace so that you are walking at a pace that brings your heart rate up to 70-80% of your maximum heart rate. This pace will feel fast, and you will start to breathe harder. At this point, you should not be able to carry on a regular conversation, but you should still be able to speak in short sentences. Walk at this pace for 30-50 minutes. If you are new to exercise, then start with 15 minutes, working your way up to 30 minutes within a few weeks.

You should follow this quick pace with a cool-down walk - at least 5 minutes, slowing back down to the easy pace. Gradually step down your cool off period. You can continue to walk at your easy pace for another 5 minutes.

Walking is a simple and easy way for many people to get the recommended level of exercise. Be sure to talk to your doctor before beginning any new fitness routine.

Recipe: Tropical Salad

Food weight: 3.5

IngredientsDressing:

•2 cloves of garlic
•1 tablespoon mayonnaise
•1 tablespoon Dijon mustard
•2 tablespoons water
•¼ teaspoon white pepper
•¼ cup balsamic vinegar
•1 teaspoon honey
•¾ cup olive oil

For the dressing: Mix all ingredients except canola oil in a food processor, slowly drizzle in oil, blending until smooth.

Yield: 4 servings

Salad:
•1 ripe avocado, sliced
•1 mango, cut into small chunks
•1 cup sliced strawberries
•1 cup baby spinach
•2 cups mixed greens
•½ cup toasted walnuts
•2 tablespoons crumbled goat cheese

Directions
For the salad: Place greens in salad bowl; add avocado, mango, and strawberries. Place walnuts on aluminum foil sheet and toast for 3 minutes or until slightly browned. Add walnuts and cheese to salad. Add desired amount of salad dressing and toss. Would be excellent with some grilled chicken or grilled salmon!

Nutritional Information (¼ of salad recipe with ~ one tablespoon of dressing):
Food weight: 3.5, Calories: 339, Fat: 28 g, Cholesterol: 6 mg, Sodium: 74 mg,
Carbohydrate: 20 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 6 g

Recipe: Grilled Halibut with Mediterranean Salsa

Food Weight: 4.0
Ingredients Yield: 4 servings

Salsa:
1 pound plum tomatoes, chopped
1 cup chopped arugula
1 large shallot, finely chopped
¼ cup extra virgin olive oil
Juice from 1 medium lemon
1 can (15 ounces) Northern beans, rinsed and drained
1 small jar capers (approximately 3 ounces), drained
¼ teaspoon salt
¼ teaspoon freshly ground pepper

Fish:
4 (6-ounce) halibut steaks
2 tablespoons extra virgin olive oil
Salt and pepper to taste
Fresh lemon slices, for garnish

Directions
Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour. Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.

Nutritional Information Per Serving (1 halibut steak plus approximately ¾ cup salsa):
Food Weight: 4.0, Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 692 mg,
Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g

Q & A: Avoiding Weight Gain Around The Holidays

Q: How do I avoid the 5-8lbs the average person gains during the holiday season?

With the holiday season right around the corner, it is time to get a handle on your weight and your body fat level before the feasting starts! If you are having trouble with your weight then you are not alone. Let’s start getting our weight under control now so we can enjoy the holidays and start teaching important lessons to our children so we can ensure that they will have a long and healthy life.

Follow these Four Rules of Fat Loss:

1. Increase your activity level.

Studies show that those participants whose activity levels remained high did not gain weight and some even lost weight during the holidays. Take the stairs instead of the elevator, take the kids to the park instead of watching TV, put down the Wii and go play the actual sport. Exercising with your kids is a great way to spend quality time and to teach them healthy habits that will last a lifetime. Don’t use the holidays as an excuse to skimp on your workout routine. If anything, step it up a notch as the holiday parties are much more fun when you are feeling good about the way you look!

2. Control your portions.

Of course you will want to enjoy the Halloween treats and Thanksgiving classics and you should. Just keep an eye on your portions. It’s not the plate of turkey and stuffing that is the problem, it is the second and third helpings that will end up on your waistline. If there is a particular Halloween candy that you just can’t resist, don’t buy a huge bag and keep it in the house. Buy treats that are not your favorites to give out and treat yourself to one or two of the ones that you like. On Thanksgiving if it’s the pumpkin pie you love, don’t stuff yourself with the crackers and cheese that you could eat anytime. Save your calories for the ones you really want.

3. Don’t starve yourself.

A big mistake though is to “save” your all of your daily calories for that one big meal later in the day. Never do that. Eat breakfast every day and some small snacks so you are not starving by the time dinner comes. If you starve all day you are setting yourself up for failure. Studies show over and over that those who skip breakfast and don’t snack end up overeating at dinner and are more likely to gain weight. It is important to keep your metabolism running high all day and you accomplish that with small meals eaten frequently throughout the day, even during holidays!

4. Start strength training tomorrow.

Strength training is the number one way to increase your metabolism. By adding lean muscle tissue your body will burn more calories every day, even at rest! The reason your metabolism slows as you get older is that you lose 1-2lbs of lean muscle per year. For every pound of muscle that you lose you will most likely add a pound of fat and lose a percentage of your metabolism. The good news is you can reverse this process with as little as 30 minutes of strength training performed 3x/week. Even better it will improve everything from your tennis game to your mood to the way you look in your bathing suit! It’s not about big muscles and bulk as strength training has come a long way in the past few years. Think more Michael Phelps and Dara Torres and less Arnold Schwarzenegger.

By following the Four Rules of Fat Loss you can minimize or eliminate holiday weight gain and get started on the track of long term weight control and fat loss and that means Happy Holidays for everyone!

Recipe: Walnut Crusted Salmon

Food Weight: 4.5

 

Yield: 4 servings (serving size: 1 salmon filet)

 

Ingredients:

• 4 salmon filets (about 6 ounces each), preferably wild salmon
• 3 cloves of garlic
• ¾ cup walnuts
• ½ cup fresh cilantro
• 2 tablespoons extra virgin olive oil
• 1 teaspoon kosher salt
• ¼ teaspoon freshly ground pepper
• Fresh lemon slices, for garnish

 

DirectionsPreheat oven to 450°F. Mince the garlic in a food processor. Add in the walnuts and process until walnuts are a fine consistency. Add in cilantro until mixture is thick and pasty. Drizzle in olive oil and process until blended. Place salmon on a foil-lined baking tray. Season both sides with salt and pepper. Spread the walnut mixture evenly over the fish. Bake salmon for 20 minutes or until fish flakes easily with a fork. Garnish with fresh lemon slices.

 

Nutritional Information Per Serving (1 salmon filet):
Food Weight: 4.5, Calories: 456, Fat: 32 g, Cholesterol: 94 mg, Sodium: 658 mg,

Carbohydrate: 4 g, Dietary Fiber: 2 g, Sugars: 0 g, Protein: 37 g

Q & A: How Often Should You Workout?

Q: How often should I workout?

...is it better to work out more days per week for shorter intervals or fewer days per week for longer intervals?

A: The answer to your question really depends on your personal preference and the type of exercise. When patients ask me what’s the best kind of exercise, my answer is always: “Whatever type of exercise that you will do on most days of the week.” In a nation of couch potatoes, suggesting that people find whatever kind of exercise works for them is sound health advice.

Major health agencies such as the Centers for Disease Control and Prevention and the American College of Sports Medicine (ACSM) recommend that for good health and to reduce risk of chronic disease, adult Americans should participate in moderate-intensity aerobic (or cardio) exercise (such as brisk walking) for at least 30 minutes on 5 or more days of the week or vigorous-intensity cardio at least 3 days of the week. So the frequency really depends on the intensity that you choose to gauge your exercise bout. What’s more, research has shown that the 30 minutes can be cumulative, meaning it will be just as effective if you choose to divide the 30 minutes up into 10-minute bouts.

Aerobic exercise is not the only type of exercise that you need to try and fit in. The ACSM also recommends weight training exercise (8 to 10 different exercises and 9 to 12 repetitions of each exercise) 2 days a week. Weight training exercise is essential for enhancing muscular strength and endurance, helping to prevent the decline of muscle mass (and metabolic rate) that accompanies aging, and promoting bone health.

Posted by Dr. Janet Bond Brill

Recipe: Bean Quesadilla

Fast, easy and tastes great!

Food weight: 4.0
IngredientsYield: 4 servings (serving size: ¼ of recipe, 242 grams or ~ 1 cup filling)

1 teaspoon olive oil
2 cloves chopped garlic
½ cup chopped onion
1 (15 ounce) can black beans, rinsed and drained
½ red pepper, chopped
½ pound frozen sweet corn kernels
3 plum tomatoes, chopped into small pieces
¼ teaspoon salt
¼ teaspoon pepper

For the filling:
In a large skillet, add olive oil, onion and garlic and sauté over medium high heat until onion is translucent and is lightly browned. Add beans, red pepper, tomatoes and corn and heat until mixture has warmed and corn has defrosted (about 5 minutes), stirring occasionally.

For one quesadilla:
¼ cup shredded cheddar cheese
1 large 100 % whole wheat flour tortilla
Taco sauce, optional

DirectionsTake one large flour tortilla, add ¼ of bean mixture and top with ¼ cup shredded soy cheese. Roll tortilla and heat in microwave for 30 seconds until cheese has melted. Top with your favorite taco sauce and enjoy!

Two Tools to a Healthy Weight

Food Journal

“I forgot all about that Danish before I polished off the French fries.”

Quick! Tell me everything you ate over the last week! No? How about the last 24 hours? Your last meal?

Many of us can barely remember what we eat in a single day, let alone the amount of water we consumed, or whether or not we ate an adequate amount of fruits and vegetables. Keeping a food journal where you record everything you eat or drink (including water) will keep you honest with yourself, and help you identify your strengths and weaknesses in your diet. For those who have emotional attachments to food, recording your emotions, and even the events that preceded your emotional reaction, can have a profound effect on curbing comfort eating. If you are lost about how to create a food journal, you can search the internet for templates, or find beautiful pre-made food journals at bookstores and online.

Portion Knowledge

Knowing what an ounce of potato chips actually looks like in your hands (about a single, rounded handful) will keep you from scarfing down half a bag and calling it an ounce – it may also prevent those of you self-punishers from beating yourself up when you realize that you only had about 300 calories, and not the 600 that you imagined.

Portion size knowledge also makes the scary concept of 5 servings of fruits and vegetables seem less daunting when you discover that 1 medium apple is a serving size, and 1 serving (2 cups) of raw leafy greens fits in both of your palms placed together.

Coupled together, documenting what you eat in a food journal and knowing correct portion sizes will help you monitor what you eat, exercise self-control, and master the art of a balanced, nutritious, and rewarding diet.

How to Stay Healthy While Traveling

There is little worse than planning a long-awaited vacation only to find yourself getting sick during that intended fun time. It takes months to plan a lengthy trip, and when you become ill somewhere along the way it can ruin your time and memories.

Instead of sightseeing or lying on the beach, you are in your room, alone and unable to do what you want. Given the need to avoid illness on a trip, it is a good idea to look at a few tips on how to remain healthy while traveling.

It is actually fairly easy to stay healthy on vacation. You need to plan. Before you depart, check the climate so you pack the right types of clothing. You certainly don’t want to be stuck in a blizzard without a coat, gloves, and a hat, so travel prepared by knowing the predicted weather at your destination.

Additionally, research the particular area in which you will stay to learn whether there are drinking water restrictions. You’ll find that many people who travel to other countries wind up in bed with “Montezuma’s Revenge.” It would not be a bad idea to buy bottled water when you are in any country other than your own simply based on the fact that you do not know the contaminants in other nation's water supplies.

Another important tip is to consider what you are eating. Granted you want to splurge a bit, but it is vital that you keep your dietary restrictions prominent in your mind. It is no different with other foods that don’t sit well with you. Just because you are in a different location doesn’t mean you can dramatically change your eating patterns without unhealthy consequences. This includes overeating -- a common practice while on vacation.
Lastly, don't neglect to bring any medications your doctor has prescribed for you. In another country, it will likely be more complicated acquiring a dosage that covers your visit time.

If you follow these basic recommendations, you will likely remain healthy and enjoy your time away from home.

Recipe: Slow Cooker Turkey Chili

Looking for something quick and easy? This turkey chili recipe can be thrown in the slow cooker in the morning and be ready for you when your workday is over!

• Food Weight: 4.0
• Yield: 6 Servings
• Nutritional Information Per Serving: Calories: 378, Fat: 5 g, Cholesterol: 38 mg, Sodium: 685 mg, Carbohydrate: 46 g, Dietary Fiber: 15 g, Sugars: 8 g, Protein: 39 g

Ingredients:

· 1 tablespoon extra virgin olive oil
· 1.25 pounds ground turkey breast
· 1 28 ounce can no salt added crushed tomatoes
· 2 (16 ounce) cans dark red kidney beans, drained
· 1 (15 ounce) can black beans, drained
· ½ medium onion, chopped
· 2 tablespoons chili powder
· 1 teaspoon red pepper flakes
· ½ tablespoon garlic power
· ½ tablespoon ground cumin
· 1 pinch ground black pepper
· 1 pinch ground allspice
· salt to taste, optional

Directions

Heat oil in a large skillet over medium high heat. Place turkey in the skillet and cook until evenly browned. Coat the inside of a slow cooker with non-stick spray. Mix together turkey, crushed tomatoes, kidney beans, black beans and onion. Season with chili powder, red pepper flakes, garlic powder, cumin, black pepper, allspice and salt.

Cover and cook 4 hours on High (or 8 hours on Low).

Serve hot.

Serving suggestions: top with shredded cheddar cheese, serve over brown rice and a side of baked tortilla chips with salsa. Add a dark green, veggie-packed side salad and you have a super-healthy meal in minutes.