Fitness Together Norwell: 30 Days to Glory

by Martha Hicks Leta

You may have noticed a preponderance of “30 Day Challenge” postings in your social media of late. It’s one of those trends that’s been slowly gathering steam over the past few years and suddenly seems to have exploded into the interweb zeitgeist. Some trends can be fleeting and silly, but the good ones stick when people find value in them.

“Thirty days is enough to get started in the right way, to begin to understand what makes change easier and most importantly, how to stay on the right track,” says Ariane de Bonvoisin, author of “The First 30 Days: Your Guide to Making Any Change Easier.”

For people thinking about fitness, the 30 Day Challenge concept has merit for beginners and experts alike. The idea is to pick an exercise or a small series of exercises and repeat them daily, gradually increasing reps throughout the 30 days with periodic rest days, building toward a goal on day 30 that is significantly greater than the starting point. It’s perfect for beginners because the starting number of reps and duration is very manageable and not terribly time consuming; most people can bang out fifty squats on a commercial break. Such a challenge is also worthwhile for those with more advanced fitness goals as a way to boost the benefits of an existing routine. The idea that you can make a gradual but significant change or achieve something in as short as 30 days is appealing in our world of instant gratification and often inspires greater challenges to follow.

Mike Eaton

Fitness Together trainer Mike Eaton has spent the last year rehabilitating a severe arm and shoulder injury and knows the value of baby steps; it takes patience and perseverance to claw your way through the tiny achievements of those painful post-surgery PT sessions. It takes still more discipline to fully reclaim your pre-injury fitness, flexibility and strength. As a Fitness Together trainer, Mike sees the value of accountability not just for himself but with his clients every day because they identify the accountability component of their appointments as the key to their fitness success. For Mike, building accountability into his own routine by adding a 30 Day Challenge gave him a “no excuses mentality” and kept him on task.

Toward that end, he designed a grueling 30 Day Challenge for himself. “I had to do at least 100 chest-to-floor burpees, 200 squats, and 200 double-unders (where) the jump-rope passes under you twice instead of once.” (See video box above). For added discipline, Mike decided that the workout had to be completed in one structured session, not in piecemeal throughout the day. He logged each workout with a running total of each day.

“There were plenty of nights after work that I just wanted to get home but I needed to push myself and get the challenge done for the day. After a week I kind of looked forward to getting it done and logging my numbers.”

Mike completed the challenge in early May and says it was definitely worth it. “During and after the challenge I definitely saw improvements in CrossFit as well as my long distance running. I highly recommend trying a challenge and structure it to what you need improvements on.”

Alicia Tansey & Karen O’Connor Ripley

Fitness Together Norwell trainer Alicia Tasney began the 30 Day Squat Challenge in April as a way to motivate a few friends who have been historically reluctant to begin exercising. She baited these friends into doing the challenge by promising them that she would to do twice the amount outlined on the challenge web site.

“The squat is a great exercise to focus on for it’s functional benefits,” says Tasney. “It translates to things we do regularly in our every day lives, like getting in and out of the car, walking up stairs, bending over to tie shoes or pick up an object.” When done properly, the benefits of the squat include building muscle; improving flexibility and balance; and gaining strength in the glutes, legs, knees, feet and lower back.

Form is important when doing any exercise, but especially where high reps are involved. Even more important if you’re adding weights. Tasney says that for such a simple exercise, there are many ways to go wrong, and that can lead to injuries of the knees and lower back. (See below for tips on proper form.)

As of tomorrow, Alicia will be on day 21 of the challenge, which means 180 squats for her friends and 360 for her. By the time all is said and done, she’ll have completed 6,590 squats! She says she’s already feeling the benefits from the challenge. When running, her legs feel stronger and take much longer to fatigue. Another benefit? Friends have offered compliments, which we’ll refrain from repeating, but suffice it to say we could rename this challenge the “30 Day ‘Damn, Gurl!’ Awesome Booty Squat Challenge.”

Fitness Together client Karen O’Connor Ripley, a client at FT for several years, is always looking for ways to push herself further. A busy mom who also runs a cleaning business as well as a facebook page, “Ecomomics,” Ripley is a busy person. But when she overheard her trainers, Mike and Alicia, talking about their challenges she decided to incorporate one into her own routine as a way to boost her fitness level without eating up a lot of time. To focus on the area she most wants to improve, Ripley chose an abdominal challenge. “It consist of sit-ups, crunches, planks and push-ups with the reps increasing everyday. This also got me to do plank and push-ups which are two exercises I don’t usually do unless I’m at FT. It’s going good, I like it, it’s gets me going.”

As inhabitants of a planet whose circadian rhythms are tied to the 30-day cycle of the moon, you might say we are hard wired to operate within the parameters of this increment of time. When thinking about making a change or an improvement that involves discipline, a month isn’t really a daunting amount of time, but you may be surprised at what you can accomplish.

If you take up a 30-Day Challenge of any kind, keep these tips in mind:

• Choose a challenge that is doable, but challenges you as it progresses. You’re in this to make progress, not waste time or injure yourself.
• Make sure you’re using proper form. Check with your trainer if you have questions.
• Journal your progress. This will keep you on task and give you a real sense of accomplishment at the end.
• Don’t Beat Yourself Up: If you miss a day, pick up where you left off if possible. If you miss more than a few days, back up or start again. Just don’t give up!

Here are the challenges happening at Fitness Together in Norwell. If you try one, let us know how it goes, or share your challenge here. We’d love to know how you’re doing!

Mike Eaton’s 30 Day Beatin’

To be completed in one session each day for 30 Days

• 100 chest-to-floor burpees
• 200 squats
• 200 double-unders

30 Day Squat Challenge

(Again, Tasney’s doubling this.)

To do a proper squat, keep this slightly bizarre visual in mind: you’re testing a metal chair with your butt to see if it’s hot, discover it is and stand up again. You can even place a chair about a foot behind you to lightly touch down on before standing up. Keep these other tips in mind for proper form*:

1. Begin in an athletic stance, feet shoulder width apart, feet slightly turned out, spine in neutral position, abs engaged.
2. Keeping your weight in your heels, your head up and your eyes looking ahead (not at the floor) bend your knees until your upper leg is parallel or deeper to the ground. Your butt should be moving backwards as well as downward as your knees hinge, preventing your knees from going forward beyond your toes.
3. Throughout the squat, your head is still up, eyes forward, shoulders back and chest out. Don’t collapse your spine and hunch downward.
4. To return to the standing position, engage your legs, glutes and abs and squeeze as you “explode” back to your starting position.

Repeat. Repeat. Repeat.

*Have your trainer check your form or help you modify if you have any physical constraints, or if you wish to add weights to increase difficulty.

Day 1 – 50 squats
Day 2 – 55 squats
Day 3- 60 squats
Day 4 – Rest
Day 5 – 70 squats
Day 6 – 75 squats
Day 7 – 80 squats
Day 8 – Rest
Day 9- 100 squats
Day 10 – 105 squats
Day 11 – 110 squats
Day 12 – Rest
Day 13 – 130 squats
Day 14 – 135 squats
Day 15 – 140 squats
Day 16 – Rest
Day 17 – 150 squats
Day 18 – 155 squats
Day 19 – 160 squats
Day 20 – Rest
Day 21 – 180 squats
Day 22 – 185 squats
Day 23 – 190 squats
Day 24 – Rest
Day 25 – 220 squats
Day 26 – 225 squats
Day 27 – 230 squats
Day 28 – Rest
Day 29 – 240 squats
Day 30 – 250 squats

The Mean Ab Challenge
(It says “June” but Karen O’Connor Ripley couldn’t wait. “Thirty days is 30 days!” she says.)

For more about Ariane de Bonvoisin’s inspirational books:.  First30days.com

To set up an appointment with Mike, Alicia or Joe at Fitness Together in Norwell call 781-659-0034

To find a Fitness Together Studio near you go to FTGetsResults.com

For Cancer Survivor, Fitness Together Makes Life Beautiful

by Martha Hicks Leta

“Regardless of what your challenges are, just walk through the door,” assures Myers. “And life becomes beautiful all over again.”

After Lisa Myers received her breast cancer diagnosis five years ago and endured the long and difficult course of treatments, she wasn’t sure if she could trust her body again to carry her back to fitness level she dreamed of.

“I thought fighting cancer was tough,” says Myers, “but losing the confidence in yourself from that experience is just devastating.”

Her treatments left her with weak muscles a very limited range of motion, especially in her arms. When doctors gave her a clean bill of health a year and a half after her last treatment, she decided to recommit to getting fit.

Myers, who lives in Methuen, found her way to trainer Frank Francis at Fitness Together in North Andover. Francis saw right away he was dealing with a woman who was determined to reclaim her life. His comprehensive experience as a personal trainer coupled with Lisa’s extraordinary determination quickly yielded some very satisfying results for both trainer and client. “Lisa has the kind of drive to succeed that you just can’t coach; it comes from within.”

When Francis ran Lisa through her 8-week fitness assessment he was amazed. In just two months of training, she was able to increase from 27 sit-ups in one minute to 40. She had gone from holding a plank position for 1:43 and a wall sit for 2:43 at her first assessment to being able to easily maintain those skills for five minutes each.

Francis, who’s seen his share of impressive physical accomplishments, was blown away. “As a trainer, you do your best to inspire your clients. Lisa is one of the few who, whether she knows it or not, inspires ME.  That drive still exists and she brings her best EVERY session.  Currently, she is training for a Sprint Triathalon in the fall.”

Myers is grateful for the improvements to her life. “Walking through that door was the best thing I could have done for myself. It’s an experience that I highly recommend to anyone who has gone through what I went through. You can get your life back, you can get your body back, you can get your self back.”

For more about Fitness Together in North Andover

To Find a Fitness Together near you go to FTGetsResults.com

 

Why Are You Still Weighing Yourself?

By: P.J. Castaldini, Owner & Certified Fitness Trainer,
Fitness Together Belmont (Waverley Square)

All the sly marketers out there will tell you fitness results can be achieved in as little as 1 week…I’m sure you all know this is simply untrue, but perhaps you’re not aware of a realistic timeline. Most professionals agree (this one included) that 12 weeks is a good timeframe to see quantifiable results. Some may achieve results in 10 weeks and others in 14. Nevertheless, somewhere around 12 weeks is what you should shoot for when beginning a fitness routine. Anyone that tries to tell you it can happen in less time is simply uninformed or trying to SELL you something.

What do I mean by quantifiable results? It means measurable changes, not just when you look in the mirror and think to yourself, “Hmmm, I think I look better.” The only way to have measurable changes is to MEASURE YOURSELF before you start. And no…no…no, don’t just get on the scale and use your weight as the starting point…WHY??? Because weight is a very poor indication of your success; weight is made up of 2 different (and very important) variables: 1.) Lean Body Weight and 2.) Fat Weight. You want MORE of the first and less of the second. Yes, more of the first…and depending on your body type and starting point…you very well can and perhaps should GAIN some weight in the beginning. Time after time my clients tell me and readers email, “P.J., I’ve gained 3 lbs. since starting; what am I doing wrong?” DON’T WORRY! This is a good thing as long as the Lean weight is what’s going up and not the fat weight.

How do you know it’s the lean weight and not the fat? This is where the measuring you do at the beginning comes in to play. If you measure your body fat % before beginning your exercise routine, you can measure it again later and see QUANTIFIABLE CHANGES. If you start with 40% body fat and later have only 30% body fat, you know you’re headed in the right direction because you lost 10% body fat. Conversely, if you only use your weight to gauge results, you may start at 200lbs and later weigh only 180 lbs, but how do you know the 20 lbs you lost are from fat? Far too often people will lose a majority of their weight from lean body weight; therefore, causing more harm than good. You want to retain lean body weight because this is what burns fat. If you’re not sure how this works, email or call me (617-484-9048) and I’ll give you more information.

I’ll use another post in a few weeks to go into greater detail. So watch this space. But not intently as I want you all to push away from the computer and do some exercising, of course.

So class, for homework, find out your body fat percentage and overall measurements before you start on your journey. Moreover, don’t set yourself up for disappointment by expecting big changes in an unrealistic timeframe. Plan on approximately 12 weeks for quantifiable results; if you do so, you’ll set yourself up for success and just in time for the good weather!

FT Belmont

To find a Fitness Together studio near you, go to FTGetsResults.com

Healthy Meals For Valentine’s Day

 

 

 

 

 

 

Healthy Ways to Say “I Love You” this Valentine’s Day
(Roses Not Included)

As clipped from the American Diabetes Association

Valentine’s Day is a great opportunity to spend some quality time with the ones you love—but it often means going out to a nice (heavy) restaurant meal and eating lots of chocolates.

There are plenty of other ways to show the love on this special day. Why not try cooking your own healthy and easy, yet elegant, meal at home instead? Or going on an adventurous date?

Here are better, healthier ways to show your valentine you care this week (or any date night!).

Cook a Romantic Meal at Home

You’ll be surprised how a simple entrée of roasted chicken breast can be transformed into an impressive meal with the addition of flavorful sides and a unique dessert. These recipes (all from our Recipes for Healthy Living!) offer a balanced meal that you can enjoy without much effort:

 

Roasted Chicken Breasts

These quick chicken breasts can be used for anything—serve with steamed veggies and brown rice, use them for chicken salad or slice thinly for a sandwich with whole grain bread, spicy mustard, fresh spinach and thinly sliced tomato.

This Recipe Serves 4

Ingredients

Cooking Spray
4 4-oz boneless, skinless chicken breasts
1 teaspoon salt (optional)
½ teaspoon ground black pepper
1 Tablespoon olive oil
¼ cup lemon juice
2 Tbsp minced garlic
1 ½ tsp. paprika

Instructions

1. Preheat oven to 350 degrees. Coat a baking sheet with cooking spray.
2. Place the chicken breasts on the baking sheet.
3. In a small bowl, combine salt, pepper, olive oil, lemon juice and garlic and whisk until combined.
4. Brush on or pour lemon juice mixture over each chicken breast, coating evenly.
5. Sprinkle each chicken breast evenly with paprika and bake in oven for 35 minutes or until the chicken is cooked to an internal temperature of 165 degrees F.
6. Let the chicken breasts rest, covered with foil for 10-15 minutes before slicing or serving.

MAKE IT GLUTEN-FREE: Make sure your spices are gluten free and this recipe can be gluten free.

 

Green Salad with Raspberry Vinaigrette

This festive salad is easy to put together and makes for a light yet tasty side.

This Recipe Serves 5

Ingredients

Dressing:
¼ cup white wine vinegar
½ cup fresh raspberries, pureed
1 ½ tablespoons olive oil
¼ teaspoon salt
1 pinch ground black pepper

Salad:
4 cups mixed baby field greens
1 cup fresh raspberries
1 tablespoon pine nuts

MAKE IT GLUTEN-FREE: Confirm that the ingredients you are using are gluten-free, and this recipe can be gluten-free.

Instructions

1. In a small bowl, whisk dressing ingredients.
2. In a medium salad bowl, toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.

Rustic Red Potatoes and Green Beans

This mixed veggie dish is a great example of how to increase your vegetable intake while controlling your carbohydrate intake.

This Recipe Serves 6

Ingredients

Cooking spray
1 pound green beans
6 petite red potatoes, cut into eighths
2 tablespoons olive oil, divided
1/2 teaspoon garlic salt, divided
1/4 teaspoon ground black pepper, divided
1/4 teaspoon dried parsley

Instructions

1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
2. In a medium bowl mix together potatoes, 1 tablespoon olive oil, 1/4 teaspoon garlic salt, 1/8 teaspoon pepper and ¼ teaspoon parsley.
3. Place potatoes on half of baking sheet and bake for 15 minutes.
4. In a medium bowl mix together green beans, 1 tablespoon olive oil, ¼ teaspoon garlic salt and 1/8 teaspoon pepper.
5. After potatoes have baked for 15 minutes; add green beans to other half of baking sheet. Bake potatoes and green beans for additional 20 minutes.
6. Place potatoes and green beans in serving bowl and mix together.

MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.

 

Grilled Fruit Salad with Chocolate Drizzle

Try this for a delicious and somewhat different dessert! If you have fresh mint, chop some up and add it to this salad for even more flavor!

This Recipe Serves 6

Ingredients

For Sugar-Free Chocolate Sauce
1/3 cup cocoa powder
1 1/3 cup Splenda
2/3 cup water
1 tsp. vanilla
1 Tbsp Smart Balance

For Grilled Fruit
1 large wooden skewer, soaked in warm water
6 large strawberries, hulled
2 peaches, quartered and stone removed
½ pineapple, sliced into 1”-thick rings (or 1 can pineapple rings in juice, drained)
2 watermelon wedges, rind removed (about ¼ a small watermelon)
Cooking Spray

Instructions

1. Prepare an indoor or outdoor grill.
2. In a small sauce pan, whisk together cocoa powder, Splenda and water. Bring to a simmer for one minute over medium heat. Whisk in the vanilla and Smart Balance off the heat and set aside to cool.
3. Skewer the strawberries and other fruit on the soaked wooden skewer. Coat all of the fruit pieces with cooking spray and grill for 3-4 minutes on each just to mark the outside of the fruit. Do not cook all the way through.
4. Remove from grill and let cool. Cut the fruit into equal sized chunks and combine a medium bowl. Refrigerate for 30 minutes.
5. Divide the fruit among six bowls and drizzle each with 1 Tbsp of the chocolate sauce. Any leftover chocolate sauce can be refrigerated in an air tight container and used for up to one week.

Blueberry Lemon Yogurt Parfait

If it works with your meal plan, try our parfait with a quick five-minute prep time and only 19 grams of carbohydrates per serving.

This Recipe Serves 4

Ingredients

32 oz non fat, plain Greek yogurt
2 small lemons, zested and juices
¼ cup Splenda
1 Tbsp Vanilla
1 cup fresh blueberries
¼ cup sliced almonds

Instructions

1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda.
2. Add ½ cup yogurt to a parfait dish or small bowl. Top with ¼ cup blueberries, then another ½ cup of yogurt. Sprinkle with 1 Tbsp sliced almonds.
3. Repeat with three more parfait glasses. Serve immediately or refrigerate.

Get Your Heartbeat Going

There are plenty of fun fitness ideas that you and your significant other can enjoy just as much as a heart-shaped pizza. Take a dance lesson together, like a waltz or ballroom class. Get outside (weather permitting!) and go on a romantic hike or bike ride. Challenge your partner to see who can get to the top while rock climbing—indoors or outdoors!

Once you’ve worked up your appetite, reward yourself with a healthy, sophisticated meal (see above!).

Skip the Food and Go out on the Town

Whether you’re single or romantically involved, there are lots of fun things to do on Valentine’s Day without having to feel guilty. Take a trip to a museum you’ve always wanted to visit, or go see a movie (if you can decide on one together!). Watch a film at home if you’re trying to save money. Learn new healthy recipes by signing up for a cooking class or relax with a massage (you might need it if you use the exercise tips above!).

Still Gifting?

FT has just the thing for you. Special deals just for Valentine’s Day. Check it out here.

Healthy Sweet & Savory – Top Ten Recipes Of The Year

as clipped from FitSugar.com by FTGetsResults.com

Skinny Blueberry-Lemon Coffee Cake

What goes perfectly with your cozy mug of coffee? A gooey sweet slice of this low-fat, lower-calorie skinny blueberry lemon coffee cake, a recipe from FitSugar reader Whipped

When I was a kid, we’d get together with all of our neighborhood friends on the Fourth of July for a brunch party and one of my mom’s friends would always bring the best blueberry coffee cake. I’d scrape off all of the streusel first, then mash all of the blueberries and cake together and eat it with my hands . . . I said, “When I was a kid” . . . Alright?? It’s not gross. It was totally amazing.

This version has half the calories and a quarter of the fat . . . and all of the flavor and buttery streusel that I can’t live without. Plus it’s got a little extra flair with added almond paste and almond milk. Think moist blueberry almond cake with a hint of lemon, sprinkled in buttery almond streusel.

Ingredients for the Cake

1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup sugar
1/3 cup almond paste
2 tablespoons chilled butter, cut into small pieces
1 large egg
1 tablespoon lemon juice
3/4 cup almond milk
1 1/2 cups blueberries
2 teaspoons grated lemon rind

For the Topping

1/4 cup sugar
3 tablespoons sliced almonds, chopped
1 1/2 tablespoons butter, melted
1/2 teaspoon ground cinnamon

Preparation

Preheat the oven to 350°F.

Combine the flour, baking powder, baking soda, and salt in a small bowl, stirring with a whisk.

Place 1/2 cup sugar, almond paste, and 2 tablespoons butter in a large bowl; beat with a mixer at medium speed until well blended. Add egg and lemon juice, beating well. Add the flour mixture and almond milk alternately to the sugar mixture, beginning and ending with the flour mixture.

Fold in the blueberries and rind. Spoon batter into a nine-inch square baking pan coated with cooking spray.

To prepare topping, combine 1/4 cup sugar and remaining ingredients in a small bowl, tossing with a fork until moist. Sprinkle the topping evenly over the batter. Bake at 350°F for 35 minutes or until a wooden pick inserted in center comes out clean.

Cool in the pan on a wire rack.

 

Baked Crab Rangoon

Some of the best healthy recipes are ones that tweak indulgent mainstays, like this version of crab rangoon that uses low-fat cream cheese and is baked instead of deep-fried. A recipe from FitSugar reader Dara8182 whose treats are turned into 41-calorie bites!

I love making over traditional, unhealthy takeout recipes. I’ve never been a fan of crab rangoon, but I figured there has to be a better way to prepare these. So I thought about what I don’t like about the ones I’ve had. First, that they are deep fried, and second, that there is so little crab and too much cream cheese. With my new inspiration, I set out to makeover the traditional crab rangoon. Make them light and healthy while keeping the delicious flavors and texture associated with the unhealthy version.

Read on for more on how to make baked crab rangoon.

I am so happy to say these were a smashing success! I LOVED them. I couldn’t stop gobbling them up. I made 24, and Craig and I demolished them in 5 minutes. Here’s the best part: my skinny recipe has only 41 calories per rangoon! So you can enjoy this indulgence without racking up a ton of calories. These also can be made in only 15 minutes.

Nutrition Info
makes 24 rangoons
Per piece:
41 calories
1.1g fat
2.7g protein

Ingredients
24 wonton wrappers (I used Nasoya brand)
Olive oil cooking spray
8 oz lump crab meat
1 tsp Worcestershire sauce
2.5 tsp curry powder
1 tsp ground ginger
1/2 tsp cayenne pepper (optional)
1/2 cup reduced fat cream cheese
1/3 cup scallions, washed and thinly sliced

Preparation

Preheat oven to 375

Spray mini muffin tin with olive oil spray

Push a wonton wrapper into each muffin tin

In a mixing bowl, combine crab, Worcestershire, curry, ginger and cayenne

Mix with a fork, breaking up large chunks of crab

Add cream cheese, mashing with a fork until fully incorporated

Using a teaspoon, spoon filling mixture into wontons

Fold ends of wonton wrapper over mixture, wet finger to seal

Bake for 10 minutes, until ends are slighly browned

Serve hot garnished with scallions

For visuals on the preparation of this recipe check out Dara’s blog, GenYFoodie

 

Vegan Peanut Butter Patties
By Anna Monette Roberts

Can’t wait for Girl Scout Cookie season? Satisfy your Tagalong cravings with these vegan peanut butter patties.

Forget about the partially hydrogenated palm oil and artificial flavors — this vegan peanut butter patty, inspired by the Girl Scout Tagalong classic, has all the buttery, peanut buttery, and chocolatey goodness of the original, minus the animal products and unpronounceable ingredients.

This recipe is definitely involved, but it’s a fun way to test your baking skills and make something you are truly proud of. Think of it this way — Girl Scout cookies only come out once a year, so make this your special annual treat.

While it’s not necessary to temper the chocolate, you’ll see that it gives the cookies a sheen and snap that’s attractive and delicious. Untempered chocolate will “bloom,” meaning the fat of the cocoa will rise to the top, creating a white, dull appearance (like the cookie on the left). If this happens to you, don’t worry! The cookies are still edible, so savor the efforts of your hard work.

Ingredients for the Cookies
2/3 cup Earth Balance buttery spread or coconut oil
3/4 cup sucanat or brown sugar
3 tablespoons soy yogurt
1 teaspoon vanilla extract
1 cup whole wheat pastry flour
3/4 cup unbleached all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon salt

For the Peanut Butter Filling:
1 1/2 cups unsweetened peanut butter
1/3 cup agave
1/2 teaspoon vanilla
1/8 teaspoon salt
1/2 cup soy milk powder, sifted

For the Chocolate Coating:
2 bags (4 cups) vegan, semisweet chocolate chips

Preparation

A few notes on the recipe: If you aren’t a fan of Earth Balance, coconut oil will work just as well. Sucanat is dehydrated pure cane juice that preserves all the vitamins and nutrients from the sugar’s molasses. If you can’t find sucanat at the store, substitute brown sugar.

Soy milk powder is used here in place of powdered sugar to give the filling a drier, more workable texture. You can find it in many natural food stores. If you can’t find it, simply replace the soy milk powder and agave with 1/2 to 3/4 cup powdered sugar.

To make cookies: Preheat oven to 375 degrees F. In a large bowl, sift flours, baking powder, and salt.

In a stand mixer or in a large mixing bowl using a hand mixer, beat Earth Balance until whipped. Add the sucanat and cream with “butter” until smooth. Gradually beat in flour mixture until well combined.

Divide dough in half and wrap each half in saran wrap or wax paper for one hour in the fridge or freezer, or until dough is firm to touch.

When firm, remove dough from wrapping and roll out dough on a floured surface until it is 1/4 to 1/2-inch thick. Use a round biscuit cutter to cut into small round shapes. Use your thumb or a smaller round object to create a depression in the center of each cookie. Use a spatula to place cookies 1 inch apart on cookie sheets laid with parchment paper.

Bake 9-13 minutes, or until cookies are golden. Cool on cookie sheet for 2 minutes, then transfer to a wire rack to cool completely.

To make peanut butter filling: Beat peanut “butter,” agave, vanilla, and salt together until well combined. Gradually add soy milk powder until mixture is dry but moldable. If mixture is too wet, add more milk powder until the right consistency is achieved.

To assemble patties: Scoop 1 to 1 1/2 teaspoon peanut butter mixture and form into a ball. Using your thumb, press mixture firmly into the depression of each cookie. Allow cookies to set while melting chocolate.

Temper chocolate chips using a traditional method, or for a quick temper, microwave chips in 30 second intervals at 50 percent power, stirring each time until 2/3 of the chips are melted.

Remove from microwave and stir until remaining chocolate is melted. Check temperature using an instant-read thermometer. Tempered chocolate is 88-91 degrees. If temperature is lower, microwave very briefly (5-10 seconds), stir, and continue to check temperature until it is at the correct tempering range.

Dunk each cookie into tempered chocolate until completely covered, remove with a fork, wiping off excess chocolate back into the bowl using a rubber spatula. Place cookie on parchment paper or silicone nonstick pad to set. Repeat until all cookies are covered. If tempered chocolate becomes cool, microwave very briefly (5-10 seconds) until it is at the tempering range once again.

Makes 3 dozen cookies (one cookie equals a serving).

 

Almond and Coconut Macaroons
From Martha Stewart Living

We enjoyed these almond and coconut macaroons for Passover, but they’d make a lovely, low-sugar treat for any occasion! This recipe results in a tasty cookie that’s easy to make, is fairly low in sugar, and contains a decent amount of protein and fiber. Macaroons are traditionally made solely with shredded coconut, but these contain chopped almonds as well for an interesting and additively crunchy texture. The only problem is these almond and coconut macaroons are so hard to resist, you’ll have trouble stopping at just one.

Ingredients

2/3 cup sugar
2 large egg whites
2 cups unsweetened shredded coconut
1/2 cup whole almonds
1 teaspoon pure vanilla extract (to be completely kosher for Passover, replace with 1 teaspoon lemon zest)

Preparation

Preheat oven to 350°F. Line two baking sheets with a nonstick baking mat or parchment paper. If you don’t have those, spray cookie sheets with nonstick cooking spray.

Whisk together sugar and egg whites in a large bowl.

Chop the almonds in a food processor.

Add the almonds, shredded coconut, and vanilla (or lemon zest) to the egg whites and sugar mixture.

Form dough into 16 two-tablespoon mounds, and drop each onto sheet, two inches apart.

Bake macaroons until golden-brown on bottoms and edges, about 15 minutes. Let cool on sheets for five minutes. Transfer to wire racks, and let cool.

Makes 16 cookies.

Maple-Roasted Almonds

Just a few of these cinammon-dusted maple-roasted almonds will satisfy sugar cravings and grumbling stomachs alike from FitSugar readerCheesePlease. Almonds are really good for you. We all know that, so I try to always keep some around. Regular almonds are okay on their own, but I have learned they taste wayyyy better when you add a few healthy natural toppings. The first batch I tried I coated the almonds with just cinnamon and baked. Not so good. The second attempt, I added an egg white to the cinnamon and baked. Not so good either. Still hopped up on caffeine, I made a third attempt. This time I mixed pure all-natural maple syrup {maple makes everything more exciting} with cinnamon, coated the almonds and baked. These turned out sooo good. I recommend you try these out!

Ingredients

1 cup unsalted almonds
1 1/2 tbsp pure all natural maple syrup {don’t use Aunt Jemina!}
1/2 tsp of ground cinnamon
a pinch of salt

Preparation

Preheat oven to 300 degrees.

In a small bowl, combine the maple syrup, cinnamon and pinch of salt with a fork/whisk.

Add almonds and coat them evenly.

Spread out almonds on a non-stick baking sheet and bake for 25 minutes, stirring every ten minutes.

Remove from oven and let cool. Store these in an airtight container/plastic bag for a healthy portable snack!

Enjoy!

 

Rosemary Zucchini Bread

FitSugar reader berryhappybodies shared this recipe for a hearty rosemary zucchini bread. The bread makes a perfectly portable breakfast or snack. Plus, it contains no sugar or oil!

I’m in love with this bread, or maybe I’m in love with all the healthy foods we receive from our local farmers and our CSA plan. Either way it’s a win-win. My fridge is now stocked with so many healthy food options. This moist, delicious bread was created using zucchini, lemons, and rosemary from our box this week. Yum! The lemon zest combined with rosemary will lift your mood, even if it’s a rainy Spring day. Not to mention all the nutrients you get from this no-oil, no-sugar bread. No ideas for lunch? Have this with a little Greek yogurt, and you are good to go.

Ingredients

3 cups whole-wheat pastry flour
2 teaspoons baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons minced fresh rosemary
2 eggs
2 avocados
1 1/4 cups combo of honey, agave, and brown rice syrup
1 tablespoon fresh lemon zest
3 cups grated zucchini

Preparation

Preheat oven to 350°F. Prepare two four-by-nine-inch loaf pans, either coating them with butter or spraying them with baking spray.

In a large bowl, whisk together the flour, baking soda, baking powder, salt, and rosemary.

Beat the eggs in a mixer (or by hand) until frothy. Beat in the avocados until combined, then add in honey, agave, and brown rice syrup. Continue beating until combined. Stir in the lemon zest and grated zucchini.

Add the dry ingredients to the wet, a third at a time, stirring after each incorporation.

Divide dough into two loaf pans. Bake for 25 to 35 minutes. Test after 25 minutes. If you gently press down on the surface of the loaf, it should bounce back, and a bamboo skewer inserted into the center should come out clean.

Remove from the oven. Let cool for a few minutes and then remove the loaves from their pans to cool on a rack.

Makes 16 slices.

Cinnamon Quinoa Bake 

This cinnamon quinoa bake is a great make-ahead breakfast option for cold Winter mornings. It’s a gluten-free recipe from FitSugar reader Gabysgfree.

Ingredients

2 1/2 cups quinoa, cooked and cooled
4 eggs, beaten
1/3 cup vanilla soy milk
1/3 cup maple syrup (optional)
1 teaspoon vanilla extract
1 tablespoon cinnamon

Preparation

Yields nine to 12 bars

Preheat the oven to 375ºF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.

In a small bowl, whisk together eggs, soy milk, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup (if using) and whisk.

Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.

Bake for 20 to 25 minutes until set and golden.

Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.

Cool completely and cut into squares.

Serve with a dollop of nut butter.

 

Paleo Blueberry Crumble

Did you hear about the Paleo Diet this year? Satisfy your sweet tooth without the need for grains or refined sugars with this Paleo Diet-approved blueberry crumble from FitSugar reader AllieNic.

Ingredients

2 pints minus one handful of blueberries
1 Tbsp raw honey
1/4 tsp ground ginger
1 Tbsp arrowroot
3 Tbsp lemon juice (about 1/2 lemon)
1 cup almond flour
1 cup unsweetened coconut flakes
1/2 cup sliced almonds
5 Medjool dates
1 tsp cinnamon
1/2 cup coconut oil

Preparation

Preheat the oven to 375 F.

First, wash blueberries and extract a handful of blueberries from one of the pints. Shove this handful into pie hole. Add the remaining blueberries, lemon juice, honey arrowroot and ginger to a medium-sized mixing bowl and stir gently until the blueberries are covered.

Pour the blueberry mix into a glass baking dish — I used a pie pan and it worked wonderfully.

Pit and chop the dates into small pieces.

Combine all of the dry ingredients to another bowl — the almond flour, coconut flakes, sliced almonds, cinnamon and dates. Stir in the coconut oil — I like to soften it just a little before adding to give it that “crumble” texture.

Pour the crumble evenly over the blueberries and pop in the oven for 25 to 30 minutes — until the top is browned and the blueberries are bubbling.

Cool for 15 minutes to let the blueberries congeal a bit, and then serve!

Sweet Potato Pecan Casserole
From Ellie Krieger, Food Network

This Thanksgiving staple would work well for any festive Winter table, and cutting out the unnecessary fat and sugar in the traditional recipe saves major calories.
Traditional sweet potato casserole brings a pile of unnecessary sugar and fat to the table. Swapping out marshmallows for a warming cinnamon pecan crumble plays up the natural flavor of this sweet superfood — instead of covering it up! Weighing in under 210 calories, it’s a casserole you can enjoy a heaping scoop of without any unpalatable guilt.

The flavor is familiar, but this recipe is fresh, new, and easy to follow for this comforting side dish recipe.

Ingredients

5 medium sweet potatoes, peeled and cut into 1-inch chunks
1/3 cup honey
1 large egg
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground ginger
1/2 teaspoon Kosher salt
1 tablespoon packed dark brown sugar
1/3 cup finely chopped pecans
Cooking spray

Preparation

Preheat the oven to 350°F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover, and steam until tender, 20 to 25 minutes.

Transfer the potatoes to a bowl, and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans, and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Serves 6.

Go to FitSugar for the rest of the 26 top recipes they served up in 2012.

Our FT Trainers know nutrition is integral to any fitness program. To find an FT Studio near you and get a free initial fitness evaluation, go to FTGetsResults.com

Our Gift to You – Save 40% on Personal Training

WE BET YOU CAN SHRINK YOUR WAISTLINE BY 2 SIZES
WITH OUR 8 WEEK FITNESS CHALLENGE

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Fitness Together Can Help You Avoid the Physical Cliff

 

Fitness Together can prevent you from falling into the holiday fat gain abyss! Our trainers are experts in helping people who struggle to exercise and can’t get results. We are your coach, your therapist and your supreme butt kicker – and we WILL stop you from gaining those unwanted holiday pounds.

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How to Survive Holiday Temptations and Avoid Gaining Weight

Yes – It’s that time of year when high fat sugary foods seem to be everywhere — frosted cookies and sugary breads at the office, eggnog and mixed drinks at your neighbor’s party, bags of traditional chocolate Gelt for Hanukkah, and peppermint sticks jammed into your stocking. All these extras add up, and if you’re like many Americans, you’ll put on a pound a week through the New Year. So what’s the harm in a little holiday weight gain? Most of us never lose those unwanted pounds we gain during the winter holidays. And this can lead to bigger health problems down the road.

But you don’t have to fall into this trap. It is possible to enjoy holiday goodies without putting on a single pound, and maybe even losing weight. By increasing your nutritional awareness and planning ahead, you can balance your temptations. Here are some great health and nutrition tips that you can use this holiday season to help you avoid overindulging:

1. Never go to a party hungry. All the will-power you can muster is no match for a rumbling tummy in the presence of a buffet with lots of unhealthy and tempting options. So, eat before you go to a party. Have something well-balanced, with carbohydrates, protein and a small amount of healthy fats. Good examples are an apple with natural peanut butter or greek yogurt with almonds. Also, always offer to bring something; that way, you know there will be one healthy option that you can eat. A big salad or an elegant dessert tray of dark chocolate, berries and lightly salted almonds will be welcome additions among the fat-laden cheesecakes and sticky buns.

2. Position yourself away from temptation. Does it seem that the spread pulls you in like a magnet the moment you enter the party? Resist the force — don’t stand or sit near the buffet, as you may be tempted to mindlessly eat. After all, a party is for seeing and mingling with old and new people, namely your family, friends, or coworkers. When you are sure you are hungry, grab a plate (the smallest one if there is a choice), fill it with the healthiest items from the table, and find a comfortable place to sit and savor your meal.

3. Limit alcohol consumption. Excess alcohol contributes to useless calories and fat gain. Plus, consuming alcohol topples our resistance to and increases our desire for salty or sweet satiation. If you do choose to partake of some holiday cheer, stick to red wine (which does have beneficial antioxidant properties), but limit yourself to one or two drinks (5 ounces), and alternate with a glass of water. Never drink on an empty stomach.

4. Drink plenty of water. When we’re dehydrated and thirsty, this leads to overeating. Water makes us have a sense of fullness and many other health benefits. Aim to have ten 8 oz glasses of ice water to help boost your metabolism throughout your day and drink a couple of huge glasses before going to a party. Or, if you’d rather have something to warm you up, try green tea or even chicken or vegetable broth. Bring a bottle of water with you everywhere!

5. Control the all or nothing mindset. The idea that losing weight is something you do “right” just temporarily and then the work is done simply sets you up for failure. The fact is, most people who successfully lose weight — and more importantly, keep that weight off– make healthy, permanent lifestyle changes such as getting regular exercise, consciously practicing portion control, and finding ways to prevent emotional eating – especially during the holidays.

In fact, the holidays are the BEST time to START a fitness and nutrition program and to seek out extra support that you might need to set goals and stay active. You will be much less likely to blow off workouts if a friend or trainer is holding you accountable and you have a well structured activity and nutrition plan to keep you going.

Most important, be good to yourself this holiday season – relax, enjoy, and treat yourself to something that makes you happy!

Remember, our Fitness Together trainers know nutrition and offer a 360 degree program suited to your needs. If you want to investigate a full-service weight loss studio, check out FTGetsResults.com to find one near you and get a consultation today.

Reading Recipes For Hidden Fat

By Martha Hicks Leta

So you’re hanging around at home, feeling very ready to get back to healthy eating after a weekend of holiday feasting. After a bit of foraging, you start pulling healthy ingredients from the fridge: kale, butternut squash, onion, mushrooms. A quick Google search for a recipe brings up a nice one from Bon Appetit magazine that seems healthy and delicious and contains most of the ingredients you want to use, plus almonds, which you have, and some parmesan cheese, which you also have, because who doesn’t? So you start throwing it together, pleased with yourself for making good dietary choices. Ma always said to eat your vegetables, right? Wouldn’t she be smiling now?

You figure with a recipe like this portion size doesn’t really doesn’t matter, because it’s all so crazy good for you, so you tuck in and, wow, it’s good. As you’re munching away, you lean over your iPad and check the recipe a little more closely and as you reach the bottom where the calorie count is, you drop your fork and lurch back in your chair, horrified.

This seemingly nutritious and healthful recipe contains 2,000 calories and 172 grams of fat! In your effort to eat a healthful meal, you’ve just polished off more calories than a Big Mac, fries and a coke. Even if you divide it into the recommended 4 servings, that’s still 500 calories and 43 grams of fat per serving, and they’re pretty small looking servings, too. The hell, you say. How on earth did a dish with these healthy ingredients rack up such a hefty load?

Have a look at the ingredients list. Pay attention to the italics:

Ingredients
·       8 tablespoons extra-virgin olive oil
·       3 tablespoons balsamic vinegar
·       1/2 medium shallot, minced
·       1 teaspoon Dijon mustard
·       Kosher salt and freshly ground black pepper
·       1 1/2 cups 1/2-inch cubed butternut squash
·       1 bunch kale, stems removed, cut into 1/2-inch wide ribbons (about 5 cups)
·       3/4 cup whole almonds, toasted, coarsely chopped
·       Parmesan (for shaving)

(For this Not So Healthy Recipe Go To Bon Appetit)

The eight tablespoons of olive oil alone in this recipe is 960 calories and 112 grams of fat. We’ve all heard about the great benefits of olive oil, but that doesn’t mean we should have unlimited amounts. Similarly, the nutritionally packed almond also harbors a load of calories and fat and should only be consumed in moderation. Absent-mindedly tossing a few handfuls of nuts into your mouth at a party could blow your allowance in a matter of minutes. The ¾ cup of almonds in the above recipe adds 466 calories and a whopping 40 grams of fat!

So, this is a cautionary tale to people like me who may forget that healthy ingredients do not always make for a healthy dish. Always check your ingredients list before you begin any new recipe and scan down and look carefully at that calorie and fat content. If the recipe isn’t broken down into calories per serving, a quick scan of the oil and fat amount should tell you if this is a recipe to avoid or at least modify.

I really liked the idea of this dish in spite of all the calories, because it included some of the ingredients I wanted to throw together. I modified it quite a bit to get the calories down, but half of the calories in this dish are still fat calories because of all the oil. So enjoy, but be sure to factor in the grams of fat as you calculate your intake for the rest of the day.

Here’s my modified version of Bon Appetit’s Kale Salad with Butternut Squash.

Ingredients
·       3 tablespoons extra-virgin olive oil
·       2 teaspoons balsamic vinegar
·       1 onion, minced
·       1 teaspoon Dijon mustard
·       Kosher salt and freshly ground black pepper
·       1 1/2 cups 1/2-inch cubed butternut squash
·       1 8 oz. package sliced baby bella mushrooms
·       1 bunch kale, stems removed, cut into 1/2-inch wide ribbons (about 5-8 cups)
·       ¼ cup College Inn Light and Fat Free chicken broth
·       2 tbs whole almonds, toasted, coarsely chopped
·       1 tbs grated parmesan cheese

Preparation
·       Preheat oven to 425°. Line a baking sheet with foil. Whisk 1Tbsp. oil, vinegar, 2 tbs minced onion, and Dijon mustard in a small bowl. Season to taste with salt and pepper. Set aside. Combine squash and 1 Tbsp. oil in a medium bowl and toss to combine; season with salt and pepper. Transfer squash to prepared baking sheet and roast, turning occasionally, until squash is tender and lightly golden, about 20 minutes. Let cool slightly.
·       Meanwhile, heat remaining 1 Tbsp. oil in a large skillet over medium high heat. Add mushrooms and remaining onion and sauté until onion is almost transparent. Add kale and cook, tossing frequently, until bright green and slightly wilted, 1–2 minutes. Remove from heat; add dressing mix and toss to coat. Transfer kale mixture to a baking sheet and cool slightly, about 5 minutes.
·       Add reserved squash and almonds to kale; toss well and season with pepper. Divide among bowls. Add a light dusting of parmesan cheese if desired.

Serves 4.
Nutrition count per serving:
Calories-265
Fat – 12.5 grams
Calories from fat: 112.5

Still not sure what your fat intake per day should be? Ask your trainer.

Need a trainer who cares about the whole you, go to FTGetsResults.com

 

FT Gets Results: Success Stories Across The Board

From our FT Studios, our new commercials highlighting 4 success stories.

Tracy Simpson
Achievements: Tracy lost 50 lbs and dropped six dress sizes. Tracy completed the Tough Mudder challenge last spring, a grueling10-mile military-style challenge.

FT Trainer: Tom Lavoie

Tracy first came to Fitness Together when she realized the baby weight she’d put on three years prior wasn’t going to come off without some major changes to her lifestyle. Tracy committed to her training and nutrition program and saw greater results than she ever imagined. “My trainers are amazing. They are the primary reason why I come here.” Since starting at FT Tracy has lost 50 lbs. and went from a size 14 to a size 2. She also increased strength and flexibility and has competed in the incredibly demanding Tough Mudder challenge. Trainer Tom Lavoie says, “She really has kicked up her strength in a big way. She’s continuing to grow, as far as her strength, flexibility, and improving her overall health.”

Mike Gurdjian
Achievements: Lost 66 lbs in 6 months. Improved health, strength and confidence

FT Trainer: Tom Lavoie

Mike had put on a lot of weight in college and really needed to change his lifestyle. In just six months Mike has lost 66 lbs and is wearing the clothes he wants to wear. ‘The trainers here make you accountable. They’re the best.” Mike’s trainer, Tom Lavoie is impressed with Mike’s commitment. “The results Mike has seen are off the charts. He’s really changed his lifestyle by making that commitment to himself and to his program.

Dave Norden
FT Trainer: Brendan Stapleton

Dave, age 46, came to FT with back issues, injuries and he needed to lose weight. In 8 months he’s lost 40 lbs., gained strength, confidence and a healthy lifestyle.

Next goal: The Boston Marathon.

Linda Norden
Achievements: Lost 25 lbs in 3 months and dropped four dress sizes. Improved strength, confidence, energy and sense of well-being.
Trainer: Brendan Stapleton.

Linda came to Fitness Together when she realized she weighed as much as she had when she was pregnant more than a decade ago. She had become self-conscious and was dressing to hide her weight. Says trainer Brendan Stapleton, “When I first met Linda, I knew we were going to be able to help her.” Linda dedicated herself to the fitness and nutrition program outlined by her trainer and lost 25 lbs. and went from a tight size 12, to a 4/6. Her trainer says, “The biggest improvement I’ve seen in Linda is her over all improved well-being, but everything has really improved 100%.” Linda agrees, “I’ve walked into many gyms and never showed up again. At Fitness Together I walked in, and I don’t ever want to walk out!”

For more info on Fitness Together and to find a studio near you check out FTGetsResults.com

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