Comments Off on Wait! Don’t buy that Halloween Candy yet!

Wait! Don’t buy that Halloween Candy yet!

Category : Healthy Eating

Save your money, save your waist-line…

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 Core Training #5: Stability Ball Elbow Plank with Saw

Core Training #5: Stability Ball Elbow Plank with Saw

Category : Exercise

1) Start in a kneeling position with your stability ball in front of you.

2) Brace your abdominal muscles and carefully roll forward into a plank position. 

3) Roll the ball forward and backward just a few inches using your elbows.

 

Comments Off on Core Training #4: Stability Ball Planks

Core Training #4: Stability Ball Planks

Category : Exercise

Another way to make planks more challenging is to use a Stability Ball.

Be sure that you have mastered Abdominal Bracing and the basic plank before moving on to these more difficult moves!

Elbow Plank on the Ball

Start kneeling with the Ball in front of you. Clasp your hands together and roll out on your forearms until your elbows are on the ball.   If you feel stable enough, go ahead and lift you knees off the floor so that you are perched on your toes. Hold this position for 5-10 seconds, then put knees back on floor, roll back in, rest, repeat!

 

 

Comments Off on Core Training #3: Plank Variations

Core Training #3: Plank Variations

Category : Exercise

Once you are feeling strong while performing a basic elbow plank what’s next?

Well, one answer is to just hold your planks for a longer period of time, and that’s fine up to a point, but here are some variations on the basic plank that will challenge you and keep it more fun than just watching the seconds tick by!

Side Plank (intermediate)

Start by lying on your side with your elbow directly under your shoulder. Lift hips off floor. When you first begin doing this exercise keep your knee in contact with the floor. Later, you can progress to doing this on the side of your foot. Complete 5-10 repetitions.

Elbow Plank with Leg Lift (intermediate)

Start in the basic elbow plank position. Alternately lift your toes from the floor a few inches. Complete 10 repetitions (5 lifts per leg).

Push-up Plank with single arm cross-over (advanced)

Start in a push-up plank position. Make sure that your wrists are directly under shoulders. Lift one hand from floor and touch it to your opposite shoulder, then return hand to the floor and switch to the other side. Complete 10 repetitions (5 per hand).

Push-up Plank with knee cross-over (advanced)

Start in a push-up plank position. Make sure that your wrists are directly under shoulders. Lift one toe from floor and bring knee in toward opposite knee. Repeat on the other side. Complete 10 repetitions (5 per knee).

 

 

Comments Off on Friday Foodie: Eggplant Palooza

Friday Foodie: Eggplant Palooza

Category : Healthy Eating

Our neighbor had a few extra eggplants that they had grown and I happily took them.  I thought I’d make one of my favorite

Eggplants arranged with Daisies

Small Eggplants

eggplant recipes, baba ghanouj (pronounced ga-new), but one of my clients always talks about how good his eggplant Parmesan is, so I made that instead.  The eggplant is baked instead of fried, but it is still breaded which admittedly reduces its diet-worthiness. (My recipe for grill-cooked baba ghanouj is at the bottom of this post).

Eggplant Parmesan  (Adapted from a Meatless Monday recipe)
-1 large eggplant or up to 3 smallish ones (which is what I had)
– 1 cup flour
-2 eggs
-1/2 cup milk
-2 cups italian bread crumbs (or more)
-2 cups of your favorite marinara type spaghetti or pizza sauce
-1/2 cup parmesan cheese
-1/2 cup mozzarella cheese (optional, omit for lower fat/calorie version)
 
Breaded and Baked Eggplant

Breaded and Baked Eggplant

My client Jim E. says the secret to his Eggplant Parmesan is to remove as much water from the eggplant as possible ahead of time.  He does this by slicing the eggplant into 1/4 inch thick discs, lightly salting them and placing them in a single layer between two kitchen towels for at least 30 minutes.  

Preheat your oven to 400′ and cooking spray two cookie sheets (or ‘grease’ with olive oil). 

Next, put the flour in a bowl and dredge each slice of eggplant until they are coated and set eggplant aside.   Add the Italian bread

crumbs to remaining flour (or dump out the flour, your choice).  Scramble the two eggs and milk together in a bowl.  Dunk a slice of eggplant into the milk and egg mixture and then dredge to coat in the bread crumbs.  Arrange breaded eggplant onto your prepared cookie sheets.  Repeat until all the eggplant is coated, or your hands

Completed Eggplant Parmasan

Eggplant Parmesan

get so disgusting that you decide to throw it all out and go out for dinner (only to remember you left the oven on ;-).

Put the eggplant in the oven for 10 minutes.  Pull it out, flip the eggplant slices and bake again for 10 minutes.  Remove the eggplant from the oven and TURN THE OVEN DOWN to 350′.

Next, put the browned eggplant into a greased 9×13 pan, layer in an overlapped fashion as needed to fit it all in.  Pour the two cups of marinara sauce on top and then sprinkle on the Parmesan cheese.  Cover with aluminum foil and bake for 15 minutes.

Remove your eggplant from the oven and remove the aluminum foil.  (You can add the mozzarella now if desired).   Put it back in the oven and bake uncovered about 10 – 15 minutes until the cheese looks bubbly or slightly browned.  We recommend serving with extra marinara sauce and a gorgeous salad.

Baba Ghanouj (A delicious eggplant dip)
-1 large eggplant
-2 cloves of garlic
-2 Tablespoon lemon juice or juice of 1/2 a fresh lemon
-1/2 teaspoon salt (or to taste)
-1/2 teaspoon ground cumin or coriander(optional)
-2 Tablespoons Tahini (optional, none for low fat, or up to 4T to taste)
-1 Tablespoon Olive oil (also optional for low fat version)
 

Roast the eggplant until mushy soft.  You can do this several ways and here is a link to a great photo series.  Method one: On the grill, prick the eggplant and wrap in aluminum foil and bake on low heat, rotating 1/4 turn every 8-10 minutes until very soft.  Method two: prick and wrap in aluminum foil as before but bake at 350′ in oven for 45-60 minutes until very soft (use a pan or cookie sheet to catch drips).  Method three: Slice eggplant in half and place face down in greased pan  and put under broiler for 15-30 minutes  until charred and very soft.  Method four: Prick eggplant and place on a couple paper towels or in bowl and microwave on high until it deflates 8-15 minutes depending on size (This last method loses that tasty smokey flavor, but it is the quickest.)

 When cool enough to handle, scoop out the soft insides and put into blender with any captured juices and all other ingredients.  Blend until smooth and enjoy with fresh vegetables or on a sandwich.  Try to avoid using every bread and cracker in the house to scoop it up or you’ll blow this otherwise healthy food!  Enjoy, -XO

Comments Off on Core Training #2: The Plank

Core Training #2: The Plank

Category : Exercise

There are alot of variations on the plank. This week we are going to introduce the basic elbow plank which you’ve undoubtedly done in the past. The question is, have you been doing it correctly? Last week we introduced abdominal bracing and that is the key to doing a proper plank.

Plank on elbows

Basic Plank on elbows

Start on your belly propped up with your elbows under your shoulders. Do not “sink” into shoulders; instead keep your neck long and shoulder blades pulled down and together. Brace your abdominals and lift your hips so that you are in a “plank” position supported by your elbows and knees. Remember, a plank is straight; so do not allow your back to arch.

Start by just holding the plank on you knees for 5 seconds at a time. Once you can hold a good plank with your knees down, try straightening your legs so you are perching on your toes.

Progression: Increase the amount of time you hold the plank (up to a minute) but never continue holding the plank if you feel discomfort in your low back or can not maintain a neutral spine. Also, there are lots of variations on the basic plank which we’ll cover next week!

 

 

Comments Off on Friday Foodie: Edamame Falafel w/low fat cumin chipotle sauce

Friday Foodie: Edamame Falafel w/low fat cumin chipotle sauce

Category : Healthy Eating

I found this recipe in the May 2012 edition of Martha Stewart’s “Everyday Food” magazine.  It looked simple and absolutely

Edamame Falafel patties

Edamame Falafel Patties

delicious at first glance, but the calorie count was way too impressive:  a serving had a whopping 600 calories.  Falafel is traditionally fried and in my opinion, despite dripping in oil, usually tastes dry anyway.  Here is my variation that drops the calories to only 240 per serving by baking them instead of deep frying them and serves them with my new favorite low calorie sauces.

Ingredients:
1 cup dry chickpeas (2 cups re-hydrated)
2 cups shelled edamame, frozen.
2 teaspoons cumin
1/2 teaspoon salt
 
Method:  Put the chickpeas in water and leave overnight.  They should double in volume, leaving you with 2 cups uncooked chickpeas.  To hurry this process up, you can boil the chickpeas in the microwave and allow to sit for 2-4 hours.  Drain.
 
Use a food processor or a blender to mince chickpeas and edamame to a coarse mixture that sticks together when squeezed.
Falafel ready to form into balls or patties

Falafel mixture & sauces

 Thoroughly mix or blend in cumin and salt.
 
Form in to patties and place on a greased cookie sheet.  I like to use an ice-cream scoop for this.  Pop in the oven at 375′ until bottom side is browned, flip, and brown the other side. 
 
Serve in whole wheat pita pockets (or whole wheat tortillas) with diced tomatoes, onions and your choice of the following sauces:
 
Chipotle-Cumin ‘Greek God’ dressing: (6oz plain, nonfat greek yogurt with 1 to 1 1/2 teaspoons of cumin, 1/2 teaspoon of salt and 1/2 teaspoon of ground chipotle blended together). This ‘sauce’ has no fat, 18 grams of protein and only 100 calories PER CUP!!!  or 7 calories per Tablespoon.  Compare that to cumin-chipotle mayonaise which weighs in with 12g fat and 110 calories per Tablespoon (or 192 grams fat and roughly 1760 calories per cup).  
 
Coriander Tatziki (speedy version):  Peel and cut a cucumber in half lengthwise.  Scoop out the seeds and toss into a blender with a 6 oz container of plain, nonfat greek yogurt.  Add 1 teaspoon of ground coriander and 1/2 teaspoon of salt.  Blend well.  Options:  Blend in fresh dill or add 1 teaspoon of garlic-ginger paste (available at Indian grocery stores).
 
Another healthy sauce is to add a bit of water to store-bought hummus and to use as a dip.  This is really a good idea if you think about all the flavors now available.
 
 

Comments Off on Core Training #1: Abdominal Bracing

Core Training #1: Abdominal Bracing

Category : Exercise

At XO Fitness, we always coach our clients to “brace your abdominals”  during core work…especially when performing planks. “Bracing” means tightening your mid-section all the way around not just “sucking-in” your belly. Instead, you need to tighten your muscles the way you would in anticipation of a) being tickled; or b) being punched in the belly.

Practicing abdominal bracing on the stability ball

Practicing abdominal bracing on the stability ball: Lori is pressing on Ryan’s hands…if he does not brace his abdominals she will push him off the ball.

 The way we get clients to “feel” abdominal bracing (no we don’t punch anyone in the gut) is by asking them to sit on stability ball with their arms extended out at shoulder height and hands together. Then we push on their hands…if they don’t tighten up their core and “brace” they’ll get pushed right off the ball!

 

 

 

 

 

Another great way  to feel this is to lie on your back with knees bent and spine in neutral. Reach your hands up to the ceiling (palms facing in) and then lower your arms straight overhead leading with your thumbs. Notice how your back has an tendency to arch and your rib cage to “pop-up”…OK, don’t let that happen, instead use your core to keep your rib cage down and your spine in neutral. Feel it?

Starting Position

Maintain neutral spine as you lower arms overhead
DO: Maintain neutral spine
Do not allow spine to arch or ribcage to pop-up
DO NOT: Allow spine to arch

 

 

 

 

 

 

Comments Off on Core Muscles defined

Core Muscles defined

Category : Exercise

What are the core muscles?

Core Muscle Diagram

Core Muscle Diagram

The abdominal muscles (there are technically 4 “abdominal” muscles) are not the only core muscles. The core muscle team also includes muscles  of the low back, upper back, hip and pelvis. They all work together to support  the spine in proper alignment (good posture) also known as neutral spine.

A strong core will reduce risk of back injury/pain,  improve your balance, and improve your game!

What game? Any game, you name it: golf, tennis, baseball, swimming, running, football, basketball, hockey, soccer, skiing…you get the picture. 

Comments Off on Friday Foodie: 15 Minute Creamy Avocado Pasta

Friday Foodie: 15 Minute Creamy Avocado Pasta

Category : Healthy Eating

Two things attracted us to this recipe:

  1. 15 minutes…we love any dinner item that takes only 15 minutes!
  2. Avocado…we love avocado (although it’s really hard to spell!)

We want to give credit where credit is due, so the source of this recipe is  www.ohsheglows.com

Bowtie pasta with creamy avocado sauce

Bowtie pasta with creamy avocado sauce

Ingredients:

  • 1 medium sized ripe Avocado, pitted
  • 1/2 lemon, juiced + lemon zest to garnish (use caution, it is easy to make this too tart)
  • 1-3 garlic cloves, to taste (we used 3 b/c we love garlic, but if you’re not a big fan use less)
  • 1/2 tsp kosher salt, or to taste
  • ~1/4 cup Fresh Basil
  • 2 tbsp extra virgin olive oil
  • 2 servings/6 oz of your choice of pasta (We like Barilla brand pasta in the yellow box)
  • Freshly ground black pepper, to taste

Directions:

1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice (be careful with the lemon juice…you can always add more, but you can’t take it out…the first time we made this it was WAY TOO TART), and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy. Ryan says next time he would omit the olive oil and just blend up the other sauce ingredients.

3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.