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.

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.

Who do you know that’s in pain and needs help getting a jump start on their New Year’s resolution? Give them the gift of good health with a Fitness Together gift certificate. Visit your local Fitness Together and request a custom gift certificate at special holiday prices.

To find an FT Studio near you on FTGetsResults.com

Kendra’s Week Seven: Katie Needs A New Dress

So my co-worker Katie is a bridesmaid this weekend and is getting her final nutrition recommendations with our trainer Aoife (Eefah) –and Katie actually had to buy a new bridesmaid gown because the one she had originally was way too big!!!!! Woohoo!

Katie-of course- wants to look her best for the brides day so Aoife gave her the following recommendations:

• No salt at all 48 hours prior and during.

• Watch out for bread and cereal (carbs).

• Eat lots of fresh water based fruits and vegetables like watermelon, apples, cucumbers, celery, etc–these are natural diuretics and will help to flush out the system.

• Not lifting weights 48 hours prior to the big day for this may add to water retention and you don’t want to be sore on that day! Cardio will help with flushing out excess water weight and bloating– cardio sweat is great for the skin too….

• And of course, getting a good nights sleep of at least 7 hours will help significantly!

Kendra’s Blog at Kiss108fm

Read more about Kendra’s Successful Sessions at Fitness Together

Kendra & Katie lost their weight at FT Medford

To find an FT Studio near you, go to FTGetsResults.com

Skinny Fat

By Tyler Brown of Tyler and Lisa Brown’s Flow

I chose the title because I’ve heard people called “skinny fat” before.  When someone is called “skinny fat”, it means they don’t have any muscle tone even though they weigh less than most people on the scale.  Frankly, I’ve thought that the concept was pretty abrasive, and I haven’t used it to describe anyone.  But at the same time, it fairly accurately describes a lot of people who don’t weigh very much but still don’t look very healthy.

The cause of being “skinny fat” is focusing on total weight loss.  Because of this, people will restrict their food as much as they can to lose total weight.  The problem is that when they do this, they lose both muscle and fat.  This doesn’t sound horrible until you think more about it.

Three main factors:
1.  A pound of muscle burns 35 to 50 calories per day (even at rest).
2.  Weight loss from restricting calories without exercising can result in up to half of that weight loss being muscle loss.
3.  Once you stop restricting your calories, your body is extremely likely to go back to its original weight.

What does that look like in real life?  Let’s take an example of a statistically average American woman who decides to lose weight by cutting a lot of calories without exercising.

January 1 (Before Diet)
Height:  5’4”
Weight:  165lbs
Bodyfat Percentage:  25%
Lean Body Mass:  124lbs
Fat Mass:  41lbs

Summary:  She’s statistically as average as I can possibly make her for an American woman.

April 1 (After Diet)
Height:  5’4”
Weight:  125lbs (40lb loss)
Bodyfat Percentage:  17%
Lean Body Mass:  104lbs (20lb loss)
Fat Mass:  21lbs (20lb loss)

Summary:  Now, she’s lost 40lbs from her overly-restrictive diet with no exercise.  20lbs of that was fat, and 20lbs was muscle.  The 20lbs of muscle loss equated to a 1,000 calorie loss in her metabolism, but at least she’s leaner too.

July 1 (After Three Months of Eating Normally Again)
Height:  5’4”
Weight:  165lbs (no change from January 1)
Bodyfat Percentage:  37%
Lean Body Mass:  104lbs (20lb loss from January 1)
Fat Mass:  61lbs (20lb gain from January 1)

Summary:  Her body bounced back to its original weight as it almost always does after severe calorie restriction.  Once her body realized that it had survived a starvation period, it took steps to make sure that she doesn’t starve to death in the future.  She did nothing to make her body need to build muscle, so it got back to its prior weight by building body fat.

Now she is the same weight she was when she started her six-month diet attempt, but she is 20lbs fatter.  Her metabolism is also 1,000 calories slower.  Any future diet attempts she makes will be much more difficult due to her now sluggish metabolism.

This is how someone becomes “skinny fat”.  They do too many weight-loss diets without exercise to build or maintain muscle mass.  In a few days, I’ll write a realistic example of what can happen over six months if you simply eat a little less and exercise a little more.  The results are dramatically different.

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To find out more about FT’s customized Fitness and Nutrition programs, check out FTGetsResults.com

For more about Tyler and Lisa Brown go to their blog at Tyler and Lisa’s Flow

Healthy Recipe Of The Month: Pomegranate Berry Smoothie

Pomegranate Berry Smoothie

This berry smoothie is made with pomegranate juice and packs lots of satisfaction from banana and cottage cheese.

About 3 1/2 cups for 2, 1 3/4-cup servings
Active Time: 5 minutes | Total Time: 5 minutes

Ingredients
2 cups frozen mixed berries
1 cup pomegranate juice
1 medium banana
1/2 cup nonfat cottage cheese
1/2 cup water

Preparation
Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately.

Nutrition
Per serving: 206 Calories; 1 g Fat; 0 g Sat; 0 g Mono; 3 mg Cholesterol; 49 g Carbohydrates; 6 g Protein; 6 g Fiber; 133 mg Sodium; 625 mg Potassium
2 1/2 Carbohydrate Serving

Exchanges: 3 fruit, 1/2 nonfat milk

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More recipes on FTGetsResults

To find out more about our customized nutrition and fitness programs, or to find a Fitness Together Studio near you go to FTGetsResults.com

Recipes For The Great Jeans Challenge

from our Nutrition Together ™ program
Here is the list of our Recipes used with the meal plan and fitness program for The Great Jeans Challenge of 2012. For more information on the Challenge, the special deal on FT sessions, and the $100 gift card waiting for you if you lose two sizes, please contact your local Fitness Together Studio. You can find one near you in Eastern New England at FTGetsResults.com.

FT Gets Results: Linda Norden (The Full Story)

Linda Norden: Client FT Burlington.
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 about Fitness Together and other success stories go to FTGetsResults.com and our channel on YouTube

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FT Gets Results: Dave Norden (The Full Story)

Dave Norden: Client FT Burlington.
Achievements: Lost 40 lbs.  gained energy and confidence. Hopes to run the Boston Marathon
Trainer: Brendan Stapleton

Dave Norden came to Fitness Together 40 lbs. overweight and suffering from back pain. Says trainer Brendan Stapleton, “When I first met Dave, he was lacking the confidence he needed to get fit and live a healthier life. He wasn’t ready to take that step without a trainer.” Dave began with private one-on-one training and now does Pack Small Group Training four times a week. In 8 months, Dave lost 40 lbs, gained strength and confidence and is seeing improvements with every workout. “He’s much stronger and fitter,” says his trainer, “but at the same time he’s definitely gained a lot of the confidence that he needed to live a healthier lifestyle.” Dave’s next goal? The Boston Marathon.

For more info about Fitness Together and other success stories go to FTGetsResults.com and our channel on YouTube

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This Year I Will…Make Small Changes

Consider these tips to help you keep your new year resolution. Not all of them will apply to you, but they are direct pieces of advice that can help in your journey. Try them out, see what works, and take stock that little victories–like tracking foods or exercising 3 times in a week–are more important than the scale. After all, you need to change your behaviors before you can change your wardrobe. And doing so will keep you motivated and inspired for the long haul. Start small to win big.

JUMPSTART WEIGHT LOSS
If you’re struggling to lose weight, don’t eliminate any single macronutrient (proteins, carbs, fats). It’s a recipe that makes sticking to your diet harder than it needs to be. However, replacing some carbs and fat for protein will help jumpstart your weight loss. Why? The process of digesting protein burns significantly more calories and keeps you fuller.

PROTEINS
Not sold on the protein thing? How about this: When you bump up your protein intake, you eat fewer calories, says University of Missouri researchers. Doesn’t mean you just need to eat protein, but make a conscious effort to include more in each meal, or as a replacement for a carb source like pasta. Try eating any of these protein-rich foods: eggs, chicken, fish, protein powders, cottage cheese, pork, Greek yogurt, or turkey. If you don’t like meat or dairy, go for tofu, seitan, beans, lentils, quinoa, and nuts/nut butters.

SNACK LESS
Some people love eating 4 to 6 meals per day-it’s a perfectly healthy diet strategy. But it doesn’t work for everyone. In fact, research shows that snacking actually causes cravings. So if you struggle to control your appetite, it might be better for you to eat larger meals, less frequently.

NO DECAF
Do you hate exercise? Maybe try taking caffeine. Research indicates that taking caffeine (coffee works) makes exercise seem more enjoyable.

GOOD MUSIC
Not a caffeine person? Then bring your iPod to the gym (or ask your FT trainer to hook it up to the speaker system). Here’s why: The bad music at the fitness center can actually make your workout feel worse, according to the journal Perception of Motor Skills. So do yourself a favor and play the music you love. It’ll make a difference and help the time pass, whether you’re lifting, running, or just going for a walk.

SLEEP THE FULL EIGHT
Seriously, it’ll make a massive difference in your appetite. When you’re tired, scientists have found that it’s harder to resist foods that are loaded with calories. The more tired you are, the less control you have over your hunger. So don’t place yourself at a disadvantage.

EAT REAL FOOD
Listen, a lot of trainers enjoy protein shakes (we know, weird). But there is nothing magical about the powder before, during, or after your workout-or at any time of the day, for that matter. Actually, whole food sources are ALWAYS a better option. Powders are just lower quality. So reach for the real protein sources first. But if you’re in a bind, go with the powder over fast food or a meal that completely lacks protein.

TRACK YOUR CALORIES
Use a website like LiveStrong or our new 360FT integrated nutrition tracking program to track your calories. It works, and here’s why: Even when you exercise, you can’t eat whatever you want. Research shows that we overestimate how much we exercise and underestimate how much we eat. So by logging your foods, you have a built-in system of accountability that helps prevent you from making mistakes that will crush your weight loss goals. But the added bonus: When you log foods, you actually start learning serving sizes. It empowers you to take control of what you eat no matter where you are, and you learn what foods are bad for your health and what you should avoid. It all starts with education.

AND PLEASE…
Stop doing crunches and situps to lose your belly. It doesn’t work, and science proves it. A better way: Lowering your calories and starting a workout program with a direct goal. We’ve found that weight training is the most efficient way to drop pounds, but walking or playing sports is a great way to start being active. The crunches will only frustrate you and possibly hurt you.

Try some or all of these out and stick to your resolution in 2012!

Fitness Together programs provide a 360 degree approach to weight loss, for more information on our Personal Training Sessions, or our new economical Group Sessions, go to FTGetsResults.com

Foods That Trigger Headaches

Clipped from lifemojo

Headaches are a common problem affecting people of all ages and from all walks of life. More than 100 million people suffer from different types of chronic headaches. There are many wide varieties of causes why people get headaches like stress, sickness and allergies. But in many patients, eating certain foods may also cause headaches.

Food-related headaches are becoming a common problem these days. Food-related headaches are generally felt on both sides of the head. They occur within a specific amount of time after a particular food is consumed and fade away when the substance is eliminated from the diet. Interestingly, not only can specific foods trigger a headache, but dietary habits like fasting, dehydration or skipping meals may also cause headaches in some people. The foods, additives and beverages that are commonly associated with headaches are listed below:

• Cheese
  Cheese contains an amino acid called tyramine, which has been linked to various types of headaches, particularly migraine. Tyramine is formed from the breakdown of protein in certain foods. Generally, the longer a high-protein food ages, the greater the tyramine content is. Due to the variations in processing, fermenting, or aging of different cheese, the amount of tyramine may differ in different cheese. Other foods high in tyramine include red wine, smoked fish, processed meats, pickles, certain beans such as lima, avocados and nuts.

• Foods containing nitrite or nitrate additives
  Additives like sodium nitrite or sodium nitrate are used as a preservative, coloring and flavoring in foods like hot dog, bacon, salami, sausage and other processed meats. These additives may dilate blood vessels causing headaches in some people. Headaches induced by additives are usually sensed on both sides of the head. This differs from classic migraines which are felt on one side of the head.

• Foods containing monosodium glutamate (MSG)
  Monosodium glutamate is a food additive/flavor enhancer found in soy sauce, chinese foods, meat tenderizer and many packaged foods. Headaches induced by MSG can occur within 20 to 30 minutes after its consumption and can case symptoms like pressure in the chest, dizziness, headache pain across the front or sides of the head, abdominal discomfort, or burning sensation in the chest, neck or shoulders.

• Cold foods
  Eating or drinking something too cold can cause headache which usually lasts for less than five minutes. Previously also known as “brain freeze” or ice cream headache, the pain in this type of headache is usually felt in the middle of the forehead. More than 90 percent of migraine sufferers report a sensitivity to ice cream and need to be cautious with cold foods and drinks.

• Other foods
  Some headache sufferers also report other foods which can trigger headaches. These include onions, bananas, citrus fruits, chocolates, and aspartame and other artificial sweeteners.

It can be difficult to determine which foods exactly are to blame if your headaches start after the meals. Maintaining a headache diary is one way to identify specific foods that trigger your headaches. In the diary, track when your headache starts and what you have eaten that day. After a few weeks, you will start to see a pattern that will help you identify the foods that you should avoid. Consider getting help if your headaches don’t improve.

Did you know our programs at Fitness Together include nutritional guidance? For more information on all our programs, from Personal Training to our cost-effective, yet no less results-driven, Group Training Sessions, go to FTGetsResults.com