Comments Off on Law of Success #2

Law of Success #2

Category : Active Living, Exercise

The Law of EFFORT 

 

The only place where success comes before work is in the dictionary!

~Vidal Sassoon  

 

Losing weight is never easy…

You must 

plan ahead,

find the time,

exercise & eat healthfully.

  

Success is the sum of small efforts, 

repeated day in and day out.

~Robert Collier

 

Daily recommendations:

30 minutes of exercise 

Eat breakfast

Eat 4 to 5 times each day

Eat your vegetables 

Notice the emphasis on eating right…focus your effort on this!

 

Comments Off on Butternut Squash Soup

Butternut Squash Soup

Category : Healthy Eating

We declared Barb B. the princess of our pumpkin party for recommending this delicious and satisfying soup that turns out to be a celebrity weight loss secret.  Because this simple recipe makes a large quantity of soup, you can freeze servings to curb cravings anytime you need some comfort food without blowing your diet.  Our version differs from the original by using low fat coconut milk to maintain that guilty richness.

Butternut Squash Soup
In a large pot, saute until translucent:
1 medium onion, chopped
2 cloves garlic
2T olive oil
 
Then add, bring to a boil and simmer 25-30 minutes until easy to pierce with a fork :
4 cups vegetable broth (canned or made from bullion)
1 large (2lb+) butternut squash, peeled and cubed in 1″ pieces
1 medium potato: any kind, cubed
2 large carrots, diced or sliced into 1/4 rounds
 
Remove from heat and add:
1 can low fat coconut milk
 
Next, puree  in batches using a regular or handheld immersion blender.  Then adjust the seasoning to your taste with salt & pepper, maybe even a dash of any one of the following: curry powder, garam masala, cinnamon or nutmeg.
 
110 calories per 1 cup servings (a bowl is likely a 2 cup serving)
4g fat, 16g carbohydrates,2g protein, 1g fiber, 340mg sodium
 
 
 
 
 

 

Comments Off on Law of Success #1

Law of Success #1

Category : Active Living, Exercise

The Law of OWNERSHIP

 

If it’s going to be it’s up to me!

 
If you are going to achieve results, 
it is going to be up to you.  
 
Your trainer, your spouse and your friends 
can offer encouragement & support, 
but you must be willing to make & stick to 
the healthy lifestyle changes.  

  

Think about it:

Is there one thing that you 
know you should change?  

Can you start today?

Can you do it this week?

If not, why not?

It’s up to you!

 

 

Comments Off on Wait! Don’t buy Halloween candy yet!

Wait! Don’t buy Halloween candy yet!

Category : Healthy Eating

Save your money, save your waist-line…

Karin and Jenny halloween  It’s the first week of October, so of course the stores are well-stocked with trick-or-treat candy, but does that mean you need         to stock your pantry?!? Probably not…be realistic, if you buy Halloween candy now will it actually be around on October 31st         when   the kids come knocking? I doubt it! Instead you or your spouse and/or your kids will have eaten it all up and you will           have to go buy more for the trick-or-treaters. 

  My advice, leave the candy in the store until just a few days before Halloween….otherwise, stepping on the        scale might get a little scary! 

 

Yours in Health & Fitness,

Karin Jennings
XO Fitness
karin@xofitness.com 

Comments Off on Fresh Corn Tomato Salad

Fresh Corn Tomato Salad

Category : Healthy Eating

This recipe uses  late summer produce (which we are still getting plenty of in September!!)Corn Tomato Salad including corn, tomatoes and basil. This a colorful and tasty side dish…perfect to bring as a “dish-to-pass” next time you head to a cookout! Thanks to Carla N. for the suggestion…we looked up “corn tomato recipes” online and started with a recipe, however, as usual Ryan did make some changes….hope you enjoy this!

Ingredients

3 Tbsp. red wine vinegar

1 tsp.  salt (original recipe called for 2 tsp…that’s alot!)

Freshly black pepper

1/4 cup  olive oil

6 ears fresh corn, husked (about 4 cups corn kernels)

2 cups red or orange grape tomatoes, halved

1 bunch scallions, thinly sliced

8 ounces fresh mozzarella, cut into small cubes

1 1/2 cups fresh basil leaves, chopped (Ryan actually added 2Tbsp. of pesto instead!)

Directions
Whisk the vinegar, salt, and pepper in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing.

Shear off the corn kernels with a sharp knife over a bowl. Toss in the tomatoes, scallions, and mozzarella. Pour the vinaigrette over the salad and toss to coat. Cover and let set for 15 minutes or up to 2 hours. Before serving chop the basil and stir it into the salad.

 Nutrition Analysis per 1/2 cup serving:

fat 10 g; carbs 43 g; protein 9 g; fiber 1.6 g; sodium 271 mg

 

 

 

Comments Off on Zucchini Muffins

Zucchini Muffins

Category : Healthy Eating

Zuchinni muffins GFThe zucchinis are still in abundance, so here’s another delicious recipe using our favorite summer squash! Thanks to Gini M. for the recipe from her cookbook, “Grain-Free Gourmet” and introducing us to almond flour. Thanks to Jennifer for the zucchini AND thanks to Jasmine for grating the zucchini!!  Note that this is not a low calorie food but is gluten and grain free.

Makes one 8×4-inch loaf or 12 muffins

Ingredients

3 heaping cups grated zucchini photo (4)

4 1/2 cups almond flour

1 1/2 Tbsp. ground cinnamon

1 1/2 tsp. baking soda

1/2 tsp. salt

3 eggs

1/4 cup oil (we used canola oil)

6 Tbsp. honey

1/2 Tbsp. vanilla extract

1/2 tsp. cider vinegar

1 cup chocolate chips (optional…we added the chips; they were not in the original recipe)

Instructions

1) pre-heat oven to 300 degrees

2) peel and grate zucchini. Place in middle of dish towel; gather sides and wring out as much liquid as you can. Set aside.

3) in  a large mixing bowl, combine the almond flour, cinnamon, baking soda and salt.

4) in another bowl, combine the eggs, oil, honey, vanilla, cider vinegar. Then add the grated zucchini & chocolate chips (optional) to this mixture.

5) add the wet ingredients t0 the dry ingredients and stir until well-combined.

Zuchinni muffins GF 2

6) For muffins, evenly fill each baking cup with the batter. We like to use an ice cream scoop. Bake for 30 minutes & check (the cookbook called for 50 minutes which seemed like way too much time and I am glad I did not leave them in that long) They are done when the top springs back when lightly touched. For a loaf, scoop the batter into a greased loaf pan and bake for 60 minutes or until top springs back when lightly touched.

Note about the nutrition facts:  Almond flour is a VERY dense food and is helpful for anyone avoiding grains or gluten.   When you eat one of these muffins you will very satisfied for a long time due in part to having 21% of your daily fiber (2000 calorie diet) and a high but healthy fat content.   Have we mentioned that fat doesn’t make you fat? It’s the removal of fat from carbohydrates that drives your hunger?  So with that little disclaimer, here’s your nutrition facts!

Serving size: 1/12th batch or 1 muffin

Calories: 381  Fat: 28g  Carbohydrates: 21g  Protein: 11g  Fiber: 5g  Sodium: 272mg

 

 

Comments Off on Get “Back to Fitness” this Fall

Get “Back to Fitness” this Fall

Category : Active Living, Exercise

by Karin Jennings

The trouble with summer is that people tend to be very inconsistent about exercising.  This happens for a multitude of reasons:  a) it’s hot; b) the kids are home;c) week-long vacations and travel; d) relying on outdoor activities like gardening and walking for exercise.

Now that September  is almost here it is time to get back to fitness!

How to start? ”Back to School” and “Back to Fitness” have a lot of similarities. The “Three R’s” of fitness include: 1) Regular Routine, 2) ‘Rite it down, and 3) ‘Rithmetic.

1)    Regular Routine

Schedule your exercise.Consistency is the key to success.“I am going to get in shape this fall” is far too vague. Instead, say “I am going to exercise for 30 minutes three days a week for the next 4 weeks.” You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measurable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of September you can reward yourself. Then you can set a new goal (maybe 4 days/week) for the month of October!

2)    ‘Rite it down

Three things you should consider writing down:

Your goals. Post them somewhere you can see them regularly and act upon them.  It is important to review your goals daily…for one minute. Spencer Johnson, M.D., in his book The One Minute Mother gives us this motivational quote: “I take a minute, I look at my goals, I look at my behavior, I see if my behavior matches my goals”.

Record your workouts. It may seem silly, but most grown-ups are just as motivated as grade-schoolers by something as simple as a chart on the wall with gold stars. Try this at home: Place a calendar which is dedicated to keeping track of your workouts in a prominent location such as your refrigerator. Everyday you workout give yourself a star on the calendar. You may also want to record your time, distance and/or the activities you completed. How many minutes and/or miles you complete weekly or monthly? This will keep you motivated to keep moving.

Record what you are eating. If one of your goals is to lose weight, a food log is an excellent way to get started. Studies show that writing down everything you eat throughout the day can double your weight loss. This works because it makes you much more aware of what you are putting in your mouth.

3) ‘Rithmetic

A lot of us are motivated by the numbers.

Most people feel they MUST weigh themselves, however don’t measure success by that number alone. Here are some other numbers to consider:

Body composition (the ratio of fat to lean body tissue) is much more important. This can be measured with a skin fold calipers by a fitness professional.

Inches lost. Measure and record the number of inches around your waist, hips, and upper leg with a tape measure. The tricky part is measuring the same spot the next time, so take good notes. For example, when you measure your waist pay attention: did you measure across your belly button or two inches above your belly button? Re-measure in 4 weeks.

Measure your fitness How many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long can you stand on one foot?How long does it takes you to walk/run a specific distance such as one mile (works best on a track)? Re-test every four weeks and you will be impressed with yourself!

Turn over a new leaf…follow the “Three R’s” and get fit this fall.

If you have a health & fitness question or need help with your fall fitness routine contact us info@xofitness.com

Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.

Comments Off on Friday Foodie: Zucchini Quiche on the Grill

Friday Foodie: Zucchini Quiche on the Grill

Category : Healthy Eating

So it turns out that real men not only eat quiche, they make it on the grill! The idea of baking things in my kitchen while the air conditioning is running is just unthinkable so Iphoto (4) resorted to using the grill as my oven and it worked reasonably well. Previously this summer I’ve baked lasagna and boiled a few dinners. It’s my summer kitchen.

This week’s Friday Foodie is Gini M. who introduced me to the recipe I adapted from Grain-Free Gourmet authors Jodi Bager and Jenny Lass. Thanks also to our business manager, Jennifer, who supplied the monster zucchini and Grandma Zuehlke from whom I inherited the 9×13 aluminum pan that is a prized possession in our kitchen. I doubled the quantities to make a 9×13″ pan to ensure leftovers for lunches.

This is not a ‘low calorie’ nor a ‘low fat’ recipe, however it is extremely satisfying and is a Low Carb Meal for our VEMMA carb-cycling clients .

Zucchini Crusted Quiche (makes 9×13″ pan, cut in half for a 9 or 10″ pie pan)
Crust:
4 cups shredded zucchini patted dry

Zucchini Crust!

Zucchini Crust!


2 eggs
1 cup shredded or grated Parmesan cheese or Mozzarella cheese

Filling:
8 eggs
2 cups plain yogurt ((I used 50/50 yogurt/cottage cheese)
1/2 teaspoon salt (optional)
1/4 teaspoon nutmeg
1/4 teaspoon cayenne
 1/4 teaspoon black pepper
1 10oz chopped frozen spinach, defrosted and drained
1 1/2 cups grated Swiss cheese (I just used Mozzarella because I had it)
1 1/2 cups grated Cheddar cheese (I used 1 cup parmesan and 1 cup Mozzarella)

1. Preheat your oven to 350′ or turn all burners on your grill to low (obviously not an exact science, but since when has my cooking been scientific?)

Chopped Spinach

Chopped Spinach


2. Grate a Wisconsin-sized zucchini, then use a towel to squeeze all the excess water out of it to get about 4 cups of shredded Zucchini.
3. Mix shredded zucchini with 2 eggs and 1 cup Parmesan or Mozzarella cheese.
4. Press into a lightly greased 9×13″ pan and up the sides a bit to make the ‘crust’
5. Bake the crust for 20-30 minutes until cooked through and the edges are browned.

Meanwhile…
1. Make the batter: Mix together 8 eggs, 2 cups of plain yogurt, 3/4 teaspoon salt, 1/4 teaspoon each of nutmeg, cayenne and black pepper.
2. Distribute the chopped spinach on top of the cooked zucchini crust.
3. Layer the cheeses on top.
4. Pour the batter on top.
5. Turn up the grill to medium high (oven to 450′) and bake for 10 minutes.
6. Reduce the grill to low (oven to 350′) and bake 20-30 minutes.
7. Remove from the grill/oven when a knife inserted into the center comes out clean.

Zucchini Crusted Quiche

Zucchini Crusted Quiche

Nutrition (estimated)
Serving size 1/12 pan (3″x 4″ piece)
Calories: 322
Protein: 27g
Fat: 20g
Carbs: 10g
Sodium: 710mg (fairly high, try omitting salt to drop to 560mg/serving)

Comments Off on Is Summer Sabotaging Your Fitness?

Is Summer Sabotaging Your Fitness?

Category : Active Living

Are week-long vacations and hot weather challenging your weight loss efforts? Don’t let the lazy days of summer keep you from your health and fitness goals! With the holidays and cold weather several months away summer should be the easiest time to lose weight. Right? Unfortunately, many of us discover vacations and hot weather challenging our weight loss efforts. What’s your excuse? (check all that apply):

  • I’m on vacation
  • It’s too hot to cook
  • It’s too hot to exercise

Vacation

Planning a vacation this summer? Good for you! Vacation is very important for your mental well-being. Relax and enjoy yourself, but don’t sabotage your health and fitness while you are away. It’s easy to throw caution to the wind and return from your trip with an extra 2-5 pounds.

Here are some ways you can minimize the impact of your vacation:

  • Keep healthy snacks handy in the car This will keep you out of the drive-thru lane. Having a pocket guide such as “Eat This, Not That” can be very helpful when you must eat on the run.
  • Limit your alcohol consumption There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
  • Plan some physical activities Hiking, biking and swimming are great ways to get you moving. . If you have kids, keep them moving too. A study conducted by Ohio State University found that 5- and 6-year-olds gained more weight over the summer than during the school year, so shut off the TV and do something active with them!

Too Hot to Cook

  • It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
  • Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
  • Grill healthy foods Grilling out will keep your kitchen cool.Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
  • Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.

Too Hot to Exercise

  • Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
  • Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
  • Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
  • Exercise early The sun is up very early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!

Want to lose weight this summer? Focus on eating well and staying active every day. Keep this in mind:

“Success is the sum of small efforts,

repeated day in and day out.”


~Robert Collier 

Feeling a lazy this summer? Contact us at info@xofitness.com

Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.

Comments Off on ONE WEEK WEIGHT LOSS CHALLENGE

ONE WEEK WEIGHT LOSS CHALLENGE

Category : Healthy Eating

STEP ONE: SATURDAY

Attend one of our SMART LOSS programs (10 am on June 8 or 22) OR schedule a one-on-one SMART LOSS session if Saturdays aren’t an option.

Register here…no obligation, just find out more!

STEP TWO: SUNDAY

Weigh-in & record your starting weight

STEP THREE: MONDAY-SATURDAY

Follow the eating plan:

  • Enjoy a Bode Shake for breakfast
  • Eat according to your plan for morning snack & lunch
  • Drink a Bode Burn as part of your afternoon snack
  • Eat a delicious dinner according to your plan
  • (Don’t worry, we’ll give you the plan and the recipes)

STEP FOUR: SUNDAY…Guilt-free day!

Weigh-in & record your weight

Eat the foods you love…it’s your guilt-free day!

Tell us how it went…we’ll be very excited to see how much weight you’ve lost!

 

What happens after the first week?

If you are satisfied with the results we’ll help you plan the next 4, 8 or 12 weeks!