Comments Off on >All about edamame

>All about edamame

Category : Healthy Eating

>How do you pronounce it?


Where do you buy it?
You can find it in with all the other frozen vegetables.
Also available in the produce department when in season.

How do you prepare it?
1. Boil whole bean pods in salted water for about 8 minutes
2. Then place in ice water to blanch and re-salt to taste.

If it is in the pod, squeeze with your fingers and pop the beans right out of their shells and into your mouth. My kids LOVE to shell them and eat them…honest!

What’s it’s nutritional value?
Here’s what you’ll find in a half-cup serving of shelled edamame:

• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 11 grams protein
• 13 grams carbohydrate

Enjoy your edamame!!

Comments Off on >Super Easy Veggie: Edamame

>Super Easy Veggie: Edamame

Category : Healthy Eating

What is edamame? (pronounced ed-a-MA-MAY)
Edamame is a the Japanese name for fresh soybeans!

They are super easy to make…
Take them out of the freezer, and microwave for 3-4 minutes in the microwave right in the package.

Out of the package they look like this:

We just put them on the table in their pods (above)
and let everyone shell them as they go!

Our kids love to eat this…I think they especially like picking them out of the pods.

Nutrition Facts
1/2 cup of beans (no pods)
100 calories
3g fat
4g fiber
8 g protein

Comments Off on Healthy Food Made Convenient

Healthy Food Made Convenient

Category : Healthy Eating, Upcoming Events

Join us Tuesday, January 23rd at 7pm!

XO Fitness will be hosting Bridgett Lowery from 416 Cuisine

Bridgett will be talking about creating healthy meals, organizing your perfect pantry, food prep, storage and portions. She is also bringing samples!! The cost is just $25

Follow this link to register:


Comments Off on A Healthier Thanksgiving Dinner

A Healthier Thanksgiving Dinner

Category : Healthy Eating

Dear Friends: Traditionally, Thanksgiving dinner goes hand-in-hand with a super-sized meal followed reclining (or napping) on the couch. Sound familiar? XO Fitness wants to help you enjoy a Healthier Thanksgiving Dinner If you’re in charge of dinner or helping to plan, keep these tips in mind (even if you aren’t in charge,# 3, #4, #6, #7 are key to your healthy Thanksgiving: 1) Schedule the meal earlier in the day.  Having the big meal at noon or 2 PM will give your body time to digest it before bedtime. Also, if you’ve finished dinner before dark you can go outdoors for some fresh air and possibly a walk. 2) Serve small dishes every hour or so. Another suggestion, turn Thanksgiving into an all- day celebration this will spread the calories out throughout the day and you’ll be less likely to feel over-stuffed. 3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions so you have room to “taste” everything. 4) Minimize the carb overload. Instead of eating sweet potatoes, mashed potatoes, stuffing and rolls choose only one or two of these dishes.  It will save a ton of calories and you’ll feel less ‘stuffed!’ (pun intended!) By the way, making cauliflower mashed potatoes is a great alternative regular mashed potatoes! 5) Serve appetizers. Prior to the main meal, serve a colorful vegetable platter, delicious soup and/or salad. 6) Serve lots of vegetables. Offer two or three different types of vegetables at the table (and they don’t have to be heavy-duty casseroles…just simple steamed or roasted vegetables). 7) Drink water. Set out water glasses for everyone with dinner. Have a Healthy, Happy Thanksgiving! Ryan & Karin and the XO Fitness Training team

Comments Off on 8 Tips for Eating Healthier on Thanksgiving

8 Tips for Eating Healthier on Thanksgiving

Category : Healthy Eating

Traditionally, Thanksgiving dinner goes hand-in-hand with a huge meal followed reclining (or napping) on the couch…here are hints to help you feel great instead of stuffed! 1) Don’t starve yourself. Depriving yourself all day in anticipation of a big meal is not a good idea. Doing this just sets you up for a binge. You should definitely eat a healthy breakfast and depending upon when the big meal is being served you may need to eat a healthy snacks such as fruits or vegetables so that you aren’t ravenous by the time you sit down at the table. 2) Schedule the meal earlier in the day. Having the big meal as early as possible is a good idea because it gives your body a chance to digest your food before bedtime. Usually I’d suggest noon, but since the Packer game will be in full swing, perhaps an early evening meal  would be more realistic (with light snacks during the game, of course). 3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions so you have room to “taste” everything. 4) Minimize the carb overload. Just because sweet potatoes, mashed potatoes, stuffing and rolls are on the table doesn’t mean you have to eat them all. You might not be in charge of planning the meal, but you are in charge of what goes on your plate and into your mouth. You can choose  NOT to put all of these carb-laden foods on your plate…just pick your favorite. It will save a ton of calories and you’ll feel less ‘stuffed!’ (pun intended!) 5) Eat lots of vegetables. Put veggies on your plate first so that they take up the majority of the space. Eat a salad first if  one has been provided…better yet, offer to bring a salad. Beware of  heavy-duty casseroles…look for simple plain vegetables. 6) Avoid seconds. Remember you will most likely be having dessert too, so one serving of dinner is enough. Pause and tune in to how you really feel…are you actually hungry or are you just trying to please your host by accepting seconds? It’s ok to say “no thank you” and perhaps offer to take home a small amount of left-overs instead. (If your mom is like mom she will appreciate this!) 7) Drink water. Drink a glass of water immediately before you eat. 8) Drink alcohol only in moderation. Remember that alcohol has a lot of empty calories and also lowers your inhibitions so you may throw caution to the wind and eat more than you intended.  Enjoy your family, friends and food (in that order) and you will feel great!

Comments Off on >Tricks for Avoiding Treats

>Tricks for Avoiding Treats

Category : Healthy Eating

>1) Postpone buying candy until just a few days before trick-or-treat. The candy companies set up their Halloween displays in September enticing you to stock up early. Why bring candy into your house where it can tempt you for the whole month of October? Leave it in the store where it is safe and sound until just a few days before the big event. 2) Buy candy you don’t like. If you LOVE chocolate, hand out fruit chews instead. You will be less likely sample if it is not your all time favorite. Always be mindful when you consider eating a piece of candy: ask yourself, “Do I really like the way this tastes?” or “Why do I want to eat this?”. 3) Buy chewing gum instead. Sugar-free chewing gum has less calories and sugar than most treats. Also, while you are chewing you are less likely to snack on other things. 4) Buy something other than candy as a treat. Every year our studio participates in the Downtown De Pere  trick-or-treat and we have opted to give away apples and pencils with raving reviews from parents and children alike. 5) Store candy out of sight. If you have to climb on a chair and open the highest cupboard you are less likely to nibble than if the candy bowl is sitting on the kitchen counter screaming your name. This will also help your kids forget it exists! 6) Buy less candy. We all live in fear of running out of treats and disappointing the kids, but when was the last time you actually ran out? Try to avoid overstock. 7) Get rid of the leftover candy. Starting November first, give it away, take it to work or throw it away. It may seem wasteful, but throwing out a few dollars worth of candy is much better than gaining weight and feeling guilty about it. Trust me, you will be proud of yourself for disposing of it. 8) Allow yourself to indulge a little. You don’t have to be perfect. Thankfully Trick-or-treat candy tends to be packaged in small, bite-sized portions. If you allow yourself one piece, you will satisfy that craving. You can even make a deal with yourself to have one treat per day. It beats “being good” all week and then bingeing. Hopefully these suggestions will help you have a happy, healthy Halloween! Best Witches, Karin.

Comments Off on Pumpkin Foodie: Pumpkin & Pasta

Pumpkin Foodie: Pumpkin & Pasta

Category : Healthy Eating

Ingredients 1/2 small sugar pumpkin 4 T extra-virgin olive oil (divided) 1/2 t salt 2 T honey 1/2 lb. whole grain pasta 2 t minced garlic 2 minced anchovies (optional…we skipped these) 1/2 C  finely chopped walnuts 1/2 C grated Parmesan cheese 1) Peel half of a small sugar pumpkin and cut into 1-inch chunks.  (about 4 cups) Toss with 2 Tbsp olive oil, salt & honey. Roast on a baking sheet at 425 degrees until tender, about 45 minutes. 2) Meanwhile, bring a pot of salted water to a boil and cook the pasta according to the package directions. When done cooking, drain but reserve 1/2 cup of cooking water. 3) When pumpkin is done is cooking, heat 2 Tbsp. olive oil in a skillet over medium heat and add minced garlic, cook about 1 minutes (until garlic is softening) then add walnuts and pumpkin. Stir to combine without smashing pumpkin chunks. 4) Combine pasta with 1/2 cup pasta cooking water and Parmesan cheese. Drizzle with more olive oil. 5) Transfer to bowl and toss with pumpkin mixture. Serve! Nutritional info(serves 4): 521 calories 5 g saturated fate 21 g unsaturated fat 61 carb 16 g protein (that would be with the anchovies, mind you) 7 g fiber    

Comments Off on XO Foodie: Curry Pumpkin Hummus

XO Foodie: Curry Pumpkin Hummus

Category : Healthy Eating

Lori & Eben shared this Curry Pumpkin Hummus recipe with us. It was delicious! Eben says he rarely follows a recipe, but (mostly) followed this one: Ingredients 1 T extra virgin olive oil 2 Cloves garlic, minced 1 T curry powder 1.5 T honey 1 can (15 oz) garbanzo beans, drained and rinsed 1 can (15 oz) unsweetened Pumpkin Puree 1.5 t finely minced fresh ginger 1.5 t koser or sea salt In a small frying pan over medium heat, warm the oil.  Add garlic and saute for about 30 seconds. Add curry and saute for 1 additional minute. Stir in honey and remove from heat. In a food processor, chop garbanzos until they are finely mashed.  Add pumpkin, ginger, salt and garlic mixture. Process until hummus is smooth. Taste and adjust seasoning to taste. Set aside for a least 1 hour. Garnish with toasted pumpkin seeds if desired. Sorry, no pictures…we ate it all up before I thought of that!!

Comments Off on Nutritional Benefits of Watermelon

Nutritional Benefits of Watermelon

Category : Healthy Eating

by Karin Jennings
I recently read a very interesting article about the nutritional benefits of watermelon. I have always been a fan of this fabulous fruit because it’s refreshing and sweet, but I learned there are even more reasons to enjoy watermelon!

Why eat watermelon?

  • First of all, it’s a great source of vitamin C, Vitamin A and potassium.
  • Secondly, it will help you stay hydrated because it is 92% water.
  • Also it contains citrulline and lycopene, according to Penelope Perkins-Veazie, a professor of horticulture in the Plants for Human Health Institute at North Carolina State University. (She has been studying watermelon nutrients for 15 years!!)

How does citrulline benefit your body?

I hadn’t heard of this non-essential amino acid prior reading about it last week, but here’s what found out: It is involved in producing nitric oxide which relaxes blood vessels and lowers blood pressure which benefits the both the brain and heart. It also helps to flush the kidneys.

How does lycopene benefit your body?

The tomato industry has been touting the benefits of lycopene for a while now (I see it on every bottle of ketchup), but it turns out that lycopene is more abundant and easily absorbed from watermelon than from tomatoes. (That’s good…I like watermelon better!) Lycopene reduces plaque build up in arteries and helps prevent prostate cancer.

For those of you who prefer lists…watermelons will improve the following:

  • muscle pain after workouts
  • blood pressure
  • plaque build up in arteries
  • inflammation of the prostate
  • erectile dysfunction
  • menopause symptoms
  • acid reflux

Watermelon is a very healthy snack…here’s the nutritional information:

Two cups of watermelon contains:

  • 80 calories
  • 21 grams of carbohydrates (mostly sugars)
  • 0 grams of fat
  • 0 grams of protein

What about all the sugar?

Don’t worry, according to Perkins-Veazie there is an enzyme present in watermelon which regulates the glucose. It is much healthier than any pre-packaged, processed snack you can buy off the shelf!

Go ahead, enjoy your watermelon!!


Comments Off on >3 great summer recipes: Pesto, Hummus & Fresh Salsa

>3 great summer recipes: Pesto, Hummus & Fresh Salsa

Category : Healthy Eating

>Summer always brings opportunities to savor vegetables fresh from the garden and enjoy them with friends at a backyard gathering. Here are three of my favorite recipes that either use fresh farmers market ingredients (pesto, salsa) or are my favorite to bring to a party (hummus & salsa). Let’s start with Pesto since it is packed with Omega 3’s:
  • 1 bunch Fresh Basil: Washed, Stems removed and Chopped coarsely.
  • 1/4 to 1/2c Olive Oil (Omega 3’s)
  • 1 clove garlic
  • 1/3c Walnuts (Omega 3’s) or pine nuts or raw peanuts
  • 1/2t Salt
Blend 1/4c olive oil, salt and garlic in blender. Slowly add chopped fresh basil. Blend coarsely, adding olive oil as needed to create a thick paste. Blend in nuts. Salt to taste and freeze any extra in small containers with little air gap. Pesto is good on Barilla Plus Pasta (more Omega 3’s!), but have you ever made a salad by simply mixing pesto, fresh mozzarella balls and halved cherry tomatoes? Wow! It’s extraordinary and a real spotlight of a meal. Hummus is a favorite food of mine and it is SO simple:
  • 1 can chick peas (AKA garbanzo beans) drained (liquid reserved)
  • 1 large clove garlic, crushed
  • 2 T sesame tahini
  • 2 T olive oil
  • 1/2 t salt
  • 3+ t lemon juice
  • optional: chopped fresh parsley
Coarsely mash the chick peas with a fork or potato masher. Then mash in all the other ingredients, adding some of the reserved liquid to achieve a thick paste. Finished hummus is naturally a bit lumpy, so don’t worry about getting it perfectly smooth. Experiment and enjoy. Salt to taste. And Finally, Fresh Salsa. Possibly the best blend of all that fresh goodness of the Farmer’s Market.
  • 4-6 tomatoes finely diced
  • 1 bunch cilantro, rinsed, stems removed and finely chopped.
  • 1-2 cloves garlic (careful, raw garlic can add serious heat!)
  • 1 jalepeno pepper, seeds and veins removed. Finely chopped
  • 1 bunch green peppers, thinly sliced or finely chopped
  • 1/2 to whole lemon juice (3+ tablespoons)
  • 1 T Olive Oil
  • 1 T vinegar (cider, wine or rice vinegar)
  • 1/2 t salt (salt to taste)
Mix ingredients together and allow to rest for at least 1/2 hour before serving.