Time for some (healthy) comfort food…

When life’s stresses become overwhelming, take solace in the simple pleasures of life—family, friends and delicious heart healthy food. And do your body a favor-be sure to release the pressures of life in a healthful manner (and not internalize them): with daily stress-busting exercise!

New Year: New You!

It’s that time of year again when many of us make New Year’s resolutions to improve our health and well-being. Unfortunately, we often have a tough time sticking to our goals, and by the time Valentine’s Day rolls around, our best-laid plans may have gone by the wayside. That’s why now is the time to create your recipe for New Year’s resolution success. Here’s 5 quick tips:

1. Set attainable goals.
2. Get support from your FT personal trainer.
3. Plan ahead and outline a schedule for getting you to your goal.
4. Never strive for perfection.
5. Visualize yourself after you’ve attained your goals.

You can achieve your goals with the help of Fitness Together/Nutrition Together! Here’s to your health and happiness in 2013!

October Core Blast Workout

October Core Blast

- Oblique V Ups (x15 each side) (see picture)

- Scissor Kicks (30 seconds)

- Stability Ball Crunches (x50)

- Side Plank (30 seconds each side)

- Supermans (x25)

- Knees to Chest (x25)

Eat and Drink Too Much and You Won’t Be Merry!

This holiday season remember that drinks count—they are virtually empty liquid calories that add up quickly. I’m really not the scrooge (meaning I’m not trying to take away from your holiday fun but want to remind you of what’s healthier) when I suggest you pay attention to mindless drinking and remember that alcohol calories do sneak up on you. Toast the season with sparkling water and a twist of lime and you’ll start the New Year leaner and healthier.

PACK Training!

We are introducing PACK training!  We are combining the energy of up to four people with coaching from a certified trainer, all in a private setting!  From swinging battle ropes at full speed to using suspension trainers to conduct pull-ups, PACK training participants engage in total body movements designed for maximum results - a similar approach to a professional athlete's training, yet scaled to meet each person's fitness level.  There isn't anything comparable!  Come check it out!

Thinking of running a marathon?

Having trained for and completed four marathons, Dr. Janet must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for even having the courage to consider making this commitment!

The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma andmyeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time. 

Healthier You: Positive Thoughts about Exercise, Healthier Body Image

Regular exercise not only supports a healthy lifestyle, it also provides a host of other benefits, including a more positive mental outlook, less stress, and a more positive body image.

Exercise helps you feel good about yourself when you see that you're dedicated and disciplined enough to put yourself first and spend some time regularly exercising your body. You'll feel stronger and more fit, not to mention reap the benefits of endorphins-- the powerful chemicals produced by the brain that are natural painkillers and responsible for what is known as the "runner's high", a feeling of euphoria and general state of well-being often experienced by exercise enthusiasts.

When you look better, you feel better, and exercise assists you with both. Regular physical activity not only helps to maintain optimal weight and body composition those who regularly exercise enjoy significantly decreased risk of heart disease, high blood pressure, diabetes, and cancer, among others. And these benefits are more than just short term; those who regularly exercise are sick 30% less often than non-exercisers, and fit people generally enjoy longer lives than their less fit counterparts.

When you exercise, focus on how you feel and you'll likely stick with your exercise program. If the thought of dragging yourself to the gym for weight loss isn't motivating to you, maybe it's your body's defense mechanism, encouraging you to love yourself the way you are. When you exercise, seek activities that are fun and leave you feeling strong and empowered, whether it's a challenging spinning class, a relaxing yoga session, or a brisk walk on the treadmill. Your body will thank you for taking good care of it, and you'll reap the many rewards of a healthier body and mind.

For Vegetarians... the kind diet

No doubt about it, going vegetarian is a smart move, as vegetarians have a reduced risk of chronic disease and are at much less risk for obesity. It’s never too late to switch over to a plant-based diet and begin to reap the phenomenal health benefits associated with this pattern of eating. According to the American Dietetic Association, “appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.” The key here is to note the words “appropriately planned,” for eating the vegetarian way does take some homework.

Let’s begin by defining what a vegetarian is. There are actually many different types of vegetarians. The general definition of a vegetarian is a person who does not include meat, fish or fowl in their diet. A lactovegetarian includes dairy, a lactoovovegetarian includes dairy and eggs, and a vegan abstains from eating or using all animal products and is the strictest kind of vegetarian. Newer versions of vegetarianism have evolved including flexitarians, loosely defined as individuals who eat a mostly plant-based diet but may occasionally eat small amounts of meat, fish or chicken. Then there are pesco-vegetarians (such as myself) who eat a mostly plant-based diet and choose to include a small amount of fish in their diet.

Keep in mind that since vegan diets are the most restrictive, if you choose to follow that diet, you must plan your diet carefully to include adequate amounts of protein, iron, calcium, vitamin B12 and the long-chain omega-3 fatty acids EPA and DHA. As with all types of diets, eating a large variety of whole foods, grains, fruits, vegetables, legumes, nuts and seeds is the best strategy for obtaining all the nutrients required for good health. For more sound nutrition information on eating the vegetarian way, go to the Vegetarian Resource Group (a nutrition practice group of the American Dietetic Association).

Recipe: Curried Lentil and Potato Soup

This thick and hearty soup is a perfectly delicious way to eat super nutritious lentils and figs.


Food weight: 2.0

Ingredients Yield: 8 servings (serving size: 1/8thof recipe, 328 grams or ~ 1 ½ cups soup)

1 tablespoon extra virgin olive oil
1 cup chopped onions
3 large garlic cloves, minced
2 large carrots, peeled and chopped
1 tablespoon curry powder
2 bay leaves
1 (32 ounce) carton organic chicken broth
1 (28 ounce) can of organic whole tomatoes
2 sun-dried string figs, cut into small pieces, stems removed
1 cup green lentils, sorted and rinsed
2 cups diced red potatoes
½ teaspoon salt
¼ teaspoon pepper

DirectionsHeat oil over medium heat in a large soup pot. Add onions, garlic and carrots and sauté for approximately 10 minutes until onions are translucent and have lightly browned. Add curry and bay leaves and stir to coat onions. Add chicken broth, tomatoes, figs and lentils, stirring often to break up tomatoes. Bring to a boil, reduce heat and simmer for 30 minutes, stirring occasionally. Add potatoes, increase heat to medium and cook uncovered for an additional 30 minutes until potatoes are soft. Remove from heat, discard bay leaves and place 2/3rds of lentil mixture in a food processor. Add salt and pepper and process until mixture has pureed. Add puree back into soup pot, stir and serve warm.

Nutritional Information per Serving (1/8thof recipe or ~ 1 ½ cups soup):
Food weight: 2.0, Calories: 187, Fat: 2 g, Cholesterol: 3 mg, Sodium: 633 mg,
Carbohydrate: 33 g, Dietary Fiber: 7 g, Sugars: 8 g, Protein: 8 g
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Recipe Sources: 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.