Comments Off on >Friday Foodie: Easy Salmon Patties

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>Friday Foodie: Easy Salmon Patties

Category : Healthy Eating

>
Greetings! In keeping with the mission of XO Fitness to enhance your lifestyle, we’ve decided to introduce a new weekly food blog we call Friday Foodie. Ryan, Karin or one of our trainers will be sharing a healthy recipe that they love every Friday. Our intent is that these recipe’s are relatively easy, delicious and use the fewest pots and pans for easy clean-up. This week’s recipe is Easy Salmon Patties by Ryan.  Since you all know Ryan can’t count, expect the spices to be conservative estimates.  Tweak to your liking.

Salmon Patties are fast, easy, full of heart healthy Omega 3’s (nearly 800mg/pattie) and quality protein (11 grams/pattie), ~8% of your daily calcium and only 100 calories per pattie.  Depending on how you make them, they’re economical too, costing less than 50 cents a pattie.  What more could you ask for? 

How about a place to hide leftovers? Welllll, OK, I’ve got a confession to make.  I sneak leftovers into these all the time.  The ones I made last night had about a cup of quinoa mixed in.  Leftover brown basmati rice is another common additive.  Both do a great job of lightening the texture without taking over the taste.  Note:  Calorie/nutrition estimates do not include leftover inclusion!!!

Salmon Patties – Fast version:
1 can (15oz) of Salmon
2 eggs
1 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8-1/4 teaspoon salt (optional)
1 pinch of black pepper
1/4 cup (or so) bread crumbs ( Panko crumbs are the best with the fewest ingredients, the ones I used for this time are definitely a food product with a list of ingredients as long as my arm.  Might as well be wonder bread.  Calcium Propionate?  Yum!)

Open the can of salmon and pour off the broth into a largish mixing bowl (or discard to reduce sodium).  Place the salmon onto a plate and pull apart the pieces and remove the larger spine bones.  This is probably not necessary, but I do it anyway.  (All other bones and skin will mash up and are a great source of natural calcium.  Did you just say Ewww?  See alternate boneless option below). 

Put the salmon into the bowl with the two eggs and all spices.  Mix up with a fork.  Add the bread crumbs a little at a time until you have a mixture that is Pattie-worthy.

I like to use an ice-cream scoop to plop even amounts onto my hand, form into patties and arrange onto a pre-heated, canola or olive oil sprayed pan.  Brown on both sides. Serve plain, on a halved slice of toasted bread as a bun (3+ fiber/slice) or as a leftover with an egg for breakfast.

That’s it. If you divide it into 9 servings, it is about 101 calories per serving with 3 grams of carbohydrates, 5 grams of fat, and 11 grams of protein. It includes almost no fiber and 267mg of Sodium (without optional salt).  FYI:  Current recommendations are 1500mg a day or less of sodum.  It’s hard to stay under 1500mg unless you cook and pay very close attention.

Variations:
Slightly more complex version for those with time:  Replace the onion and garlic powder with 1/4 cup+ of finely diced onions and a crushed clove of fresh garlic.

Boneless but more expensive version for anyone not willing to handle bone removal:  Substitute the inexpensive can (~$2.50) with (3) 6 oz packets (~$6-7) of Chicken of the Sea Pink Salmon (plain, not flavored). BTW: Interestingly Omega 3’s drop by over 60% if you choose this option (1000mg down to 400mg) and no bones = no calcium. You could get a pound of salmon fillet and broil it for the slightly more money.  Your choice but I’d go for the fillet!

There you have it:  Easy Salmon Patties.  Whip these babies up, put one on a plate with a serving of quinoa or brown rice and the other half covered with steamed veggies and you’ve got a simple, delicious, home cooked meal.  Still hungry, load your plate the same way, not playing favorites.  Plate loading at it’s finest.

Enjoy!  -Ryan.

Comments Off on >Super Easy Veggie of the Week: Edamame

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>Super Easy Veggie of the Week: 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 >XO’s Friday Foodie: Spinach & Black-eyed Pea Curry

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>XO’s Friday Foodie: Spinach & Black-eyed Pea Curry

Category : Healthy Eating

>Greetings!  In keeping with the mission of XO Fitness to enhance your lifestyle, we’ve decided to introduce a new weekly food blog we call Friday Foodie.  Ryan, Karin or one of our trainers will be sharing a healthy recipe that they love every Friday.  Our intent is that these recipe’s are relatively easy, delicious and use the fewest pots and pans for easy clean-up.  This week’s recipe is Spinach and Black-Eyed Pea Curry.

I’ve been making spinach and black-eyed pea curry ever since I first had it at a tiny Nepali restaurant called Himal Chuli on State Street in Madison about 15 years ago.  Although I’ve never quite emulated the complex flavor, this recipe can be made as simple or as difficult as you choose and every variation is enjoyable.  There are infinite ways of making the curry sauce; what follows is by far the fastest version I’ve made that takes only 20 minutes or so. -Ryan.

Ingredients:
1 block frozen chopped spinach, defrosted.
1 medium onion, small diced.
2 cloves of garlic, minced.
2 cans of black-eyed peas (15oz), rinsed.
1 generous Tablespoon Patak’s Mild Curry Paste (or other curry paste to taste)
1 Tablespoon cornstarch (optional)
2 Tablespoon EVOO (Extra Virgin Olive Oil)

Step 1:  In a Large frying pan, saute the onion and garlic in the EVOO over low heat, covered, stirring occasionally until onions are translucent and start to brown a little.







Step 2:  Turn the heat up to medium and stir in 1 cup of water and the curry paste, stirring until the curry paste is dissolved completely.




Step 3:  Mix in the defrosted spinach your drained, well rinsed (important!) black-eyed peas.

Step 4:  Cover and simmer on low heat 5-10 minutes, stirring occasionally.

Step 5:  Taste.  Add more curry paste if desired by mixing with a small amount of water.

Step 6:  Thicken (optional).  Mix the cornstarch into a small amount of water and mix into the curry.  Stir over medium-low heat until sauce thickens.

Step 7:  Serve directly or over brown rice or quinoa. Makes great leftovers!

Options:  Often, this is made with cubed potatoes, which are cooked in the sauce.  Another variation to up the veggie content  is to add cauliflower florets, and simmer covered until thoroughly cooked.

That’s it.  If you divide it into 4 servings, it is about 280 calories per serving with 38 grams of carbohydrates, 11 grams of fat, and 7 grams of protein.  It also includes 10 grams of fiber, or about 40% of the recommended fiber for a 2000 calorie diet and just 300mg of Sodium.

If you have time and you’d like a more complex version of this recipe, try this one: http://www.savvyvegetarian.com/vegetarian-recipes/black-eyed-peas-curry.php 

I hope you enjoy this recipe as much as I have.  Let me know if you make it and how you like it.  Thanks!  -Ryan.

Comments Off on >Super Easy Veggie of the Week: Broccoli

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>Super Easy Veggie of the Week: Broccoli

Category : Healthy Eating

>
Cover 1/2 your dinner plate with steamed broccoli….
it goes with just about anything!


Needs to cook for only 5-6 minutes or it will get mushy,
so don’t wander off.


Leftovers!
Start out your day with a scrambled egg and the leftover broccoli.

Comments Off on >America’s #1 Health Problem

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>America’s #1 Health Problem

Category : Exercise

>Americans are, in general, stressed out and the holidays just put the icing on the cake. According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, the World Health Organization states: Stress is America’s #1 Health Problem.


How do we reduce stress-levels? First, you must make reducing your stress a priority which means finding time to manage it. Reflect on this:

“If we do not make time for health we’ll have to make time for sickness.” ~Marilu Henner

How is stress affecting you?


Some people have physical symptoms:

Headaches/Back pain/Heart disease/Heart palpitations/High blood pressure/Decreased immunity/Stomach upset/Sleep problems

Others experience:
Anxiety/Restlessness/Irritability/Depression/Angry outbursts/Lack of focus/Overeating/Drug or alcohol abuse/Relationship conflicts

Most of these physical symptoms, feelings and behaviors cause more problems and more stress and lead into a downward spiral. Yikes! How do we put on the brakes? Put on the brakes by taking a break. Here’s my favorite new quote:

“The time to relax is when you
don’t have time for it.”
~Author Unknown

Stress Busters

5 minute stress-buster 
Find a quiet place (even your parked car) where you can close your eyes and breathe. Try progressive muscle relaxation. In this relaxation technique, you focus on tension and relaxation. Start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense each muscle group for five to ten seconds and then relax and move on to the next muscle group. Most people hold a lot of tension in their upper back, neck, jaw and face. You may not even realize that you are tense in those areas until you try this technique. Imagine letting the tension “melt away”…this really works great.

10 minute stress-buster
Exercise. You just knew I was going to say that didn’t you? It doesn’t take as much time as you may think. Even a brisk 10 minute walk can help to clear your mind. Physical activity increases the production of endorphins, your brain’s feel-good neurotransmitters.

30-60 minute stress-buster 
Longer bouts of exercise (if squeezing them in does not stress out your schedule) are highly recommended. Cardiovascular exercises such as walking, running, cycling and swimming will all give you some “me time” which is great for sifting through your list and solving a problem or two. Another suggestion: relax, breathe and get re-focused with yoga or tai chi. Do you need to get totally distracted? Try a playing a sport or attending a choreographed exercise class which will keep you focused on the activity at hand with no chance to dwell on your problems. Visit www.xofitness.com to see our group training schedule.


Put things into perspective. I love the question: “Will this matter 5 years from now?” Some things will, but a lot of things won’t. Try to identify them. Follow this well-known advice:

Don’t sweat the small stuff…
and it’s all small stuff.
~Richard Carlson

Have a Happy Healthy Holiday Season!
Karin
karin@xofitness.com

Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
Please visit http://www.xofitness.com/ for more information about our personal & group training services.

Comments Off on >Soup Walk

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>Soup Walk

Category : Healthy Eating

>Saturday, November 12…12 pm-4 pm

Downtown restaurants and retailers will be offering great specials and collecting cans for The De Pere Christian Outreach Food Pantry.

Cost: $10…there are only 100 tickets, get them while they’re HOT…tickets are available at many downtown restaurants and retailers!

What you get:

Downtown restaurants including Alpha Delights, Caliente, George St. Cafe, Great Harvest Bread, Hansen’s Dairy & Deli, McGeorges and The Vault will be serving soup along with other food and drink specials.
You get to vote for your favorite soup!!

Comments Off on >WAIT! It is NOT time to buy Halloween candy!

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>WAIT! It is NOT time to buy Halloween candy!

Category : Healthy Eating

>Save your money, save your waist-line…

It’s only September, but the trick-or-treat candy displays are out in full force! 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 >Back to Fitness: The 3 R’s

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>Back to Fitness: The 3 R’s

Category : Exercise

>
Did your fitness routine go freestyle this summer? The trouble with summer is that people tend to be inconsistent about exercising. This happens for a multitude of reasons: a) the kids are home; b) week-long vacations and travel; c) relying on outdoor activities like gardening and walking for exercise.

Now that September is here it is time to get back to fitness! How to start? ”Back to School” and “Back to Fitness” have a lot of similarities. Here are the “Three R’s”:

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 measureable 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!

‘Rite it down
There are two things to write down:

1) Write 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”.
2) 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.

‘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.

 Keep track of inches lost with a tape measure. Record your girth measurements around your waist, hips, and upper leg. Measure them again in one month. 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?

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

 How many minutes and/or miles you complete weekly or monthly?

Turn over a new leaf this Fall…follow the “Three R’s” and get fit this fall. Remember, consistency is the key to success! If you have a health & fitness question or need help with your fall fitness routine contact me: karin@xofitness.com

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

Comments Off on >XO Fitness welcomes Ann Oviatt to their personal training team!

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>XO Fitness welcomes Ann Oviatt to their personal training team!

Category : Exercise

>Ann Oviatt, CPT PERSONAL TRAINER


Philosophy:
Exercise is more than just burning calories, exercise can improve your quality of life, so keep moving!
My mission is to educate others in the many ways exercise can improve their health and quality of life. For example: Exercise can lower blood sugar and blood pressure, improve bone density and even help improve some of the issues that come with cancer treatments – the nausea and fatigue, as well as the anxiety and depression that are so common.
My decision to become a personal trainer was officially made when I found significant evidence of how exercise could have improved my grandmother’s quality of life – and nobody had ever suggested she do anything but “take it easy”.
I spent several years as my grandmother’s caregiver while she was struggling with diabetes, complications from osteoporosis, and finally pancreatic cancer. While researching her general conditions, I found vague references about the benefits of “keeping active”, but not enough information in a useable form to be much use to me and my grandmother.
Later, as I did more research to improve my own health and try to avoid the health issues that run in my family I kept coming back to fitness – strength, cardio and balance training.
EXPERIENCE & CREDENTIALS

  • NASM certified personal trainer
  • First aid and CPR certified
  • Studied dance for 18 years including ballet, tap, jazz and modern (Later I discovered belly dance and it was love at first shimmy!)
  • Currently studying to complete a B.S. Human Biology with an emphasis in nutritional science at UWGB
PERSONAL INTERESTS
  • Spending time with my family
  • Gardening
  • Belly dance
  • Making jewelry

AVAILABILITY
Ann will be available for trainings starting September 6th.
Her hours will be typically be 2:30-7 PM, 2011

Comments Off on >Healthy Summer Strategies

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>Healthy Summer Strategies

Category : Healthy Eating

>Many of us discover vacations and hot weather challenging our weight loss efforts this time of year. Relaxation definitely has its merits, but don’t let the lazy days of summer keep you from your health and fitness goals!


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:


o 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.


o 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.


o 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


o It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions, start with a salad and eat all your vegetables. Try to avoid fast food all together.


o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have to cook them. 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.


o 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.


o 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


o Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat. Try squeezing some lemon or lime into your water if plain water isn’t appealing.


o Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.


o Stay cool in the pool Swim laps, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.


o 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? We can help you stay motivated! Karin@xofitness.com

Visit our website: www.xofitness.com

Comments Off on >Friday Foodie: Easy Salmon Patties

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>Friday Foodie: Easy Salmon Patties

Category : Healthy Eating

>
Greetings! In keeping with the mission of XO Fitness to enhance your lifestyle, we’ve decided to introduce a new weekly food blog we call Friday Foodie. Ryan, Karin or one of our trainers will be sharing a healthy recipe that they love every Friday. Our intent is that these recipe’s are relatively easy, delicious and use the fewest pots and pans for easy clean-up. This week’s recipe is Easy Salmon Patties by Ryan.  Since you all know Ryan can’t count, expect the spices to be conservative estimates.  Tweak to your liking.

Salmon Patties are fast, easy, full of heart healthy Omega 3’s (nearly 800mg/pattie) and quality protein (11 grams/pattie), ~8% of your daily calcium and only 100 calories per pattie.  Depending on how you make them, they’re economical too, costing less than 50 cents a pattie.  What more could you ask for? 

How about a place to hide leftovers? Welllll, OK, I’ve got a confession to make.  I sneak leftovers into these all the time.  The ones I made last night had about a cup of quinoa mixed in.  Leftover brown basmati rice is another common additive.  Both do a great job of lightening the texture without taking over the taste.  Note:  Calorie/nutrition estimates do not include leftover inclusion!!!

Salmon Patties – Fast version:
1 can (15oz) of Salmon
2 eggs
1 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8-1/4 teaspoon salt (optional)
1 pinch of black pepper
1/4 cup (or so) bread crumbs ( Panko crumbs are the best with the fewest ingredients, the ones I used for this time are definitely a food product with a list of ingredients as long as my arm.  Might as well be wonder bread.  Calcium Propionate?  Yum!)

Open the can of salmon and pour off the broth into a largish mixing bowl (or discard to reduce sodium).  Place the salmon onto a plate and pull apart the pieces and remove the larger spine bones.  This is probably not necessary, but I do it anyway.  (All other bones and skin will mash up and are a great source of natural calcium.  Did you just say Ewww?  See alternate boneless option below). 

Put the salmon into the bowl with the two eggs and all spices.  Mix up with a fork.  Add the bread crumbs a little at a time until you have a mixture that is Pattie-worthy.

I like to use an ice-cream scoop to plop even amounts onto my hand, form into patties and arrange onto a pre-heated, canola or olive oil sprayed pan.  Brown on both sides. Serve plain, on a halved slice of toasted bread as a bun (3+ fiber/slice) or as a leftover with an egg for breakfast.

That’s it. If you divide it into 9 servings, it is about 101 calories per serving with 3 grams of carbohydrates, 5 grams of fat, and 11 grams of protein. It includes almost no fiber and 267mg of Sodium (without optional salt).  FYI:  Current recommendations are 1500mg a day or less of sodum.  It’s hard to stay under 1500mg unless you cook and pay very close attention.

Variations:
Slightly more complex version for those with time:  Replace the onion and garlic powder with 1/4 cup+ of finely diced onions and a crushed clove of fresh garlic.

Boneless but more expensive version for anyone not willing to handle bone removal:  Substitute the inexpensive can (~$2.50) with (3) 6 oz packets (~$6-7) of Chicken of the Sea Pink Salmon (plain, not flavored). BTW: Interestingly Omega 3’s drop by over 60% if you choose this option (1000mg down to 400mg) and no bones = no calcium. You could get a pound of salmon fillet and broil it for the slightly more money.  Your choice but I’d go for the fillet!

There you have it:  Easy Salmon Patties.  Whip these babies up, put one on a plate with a serving of quinoa or brown rice and the other half covered with steamed veggies and you’ve got a simple, delicious, home cooked meal.  Still hungry, load your plate the same way, not playing favorites.  Plate loading at it’s finest.

Enjoy!  -Ryan.

Comments Off on >Super Easy Veggie of the Week: Edamame

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>Super Easy Veggie of the Week: 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 >XO’s Friday Foodie: Spinach & Black-eyed Pea Curry

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>XO’s Friday Foodie: Spinach & Black-eyed Pea Curry

Category : Healthy Eating

>Greetings!  In keeping with the mission of XO Fitness to enhance your lifestyle, we’ve decided to introduce a new weekly food blog we call Friday Foodie.  Ryan, Karin or one of our trainers will be sharing a healthy recipe that they love every Friday.  Our intent is that these recipe’s are relatively easy, delicious and use the fewest pots and pans for easy clean-up.  This week’s recipe is Spinach and Black-Eyed Pea Curry.

I’ve been making spinach and black-eyed pea curry ever since I first had it at a tiny Nepali restaurant called Himal Chuli on State Street in Madison about 15 years ago.  Although I’ve never quite emulated the complex flavor, this recipe can be made as simple or as difficult as you choose and every variation is enjoyable.  There are infinite ways of making the curry sauce; what follows is by far the fastest version I’ve made that takes only 20 minutes or so. -Ryan.

Ingredients:
1 block frozen chopped spinach, defrosted.
1 medium onion, small diced.
2 cloves of garlic, minced.
2 cans of black-eyed peas (15oz), rinsed.
1 generous Tablespoon Patak’s Mild Curry Paste (or other curry paste to taste)
1 Tablespoon cornstarch (optional)
2 Tablespoon EVOO (Extra Virgin Olive Oil)

Step 1:  In a Large frying pan, saute the onion and garlic in the EVOO over low heat, covered, stirring occasionally until onions are translucent and start to brown a little.







Step 2:  Turn the heat up to medium and stir in 1 cup of water and the curry paste, stirring until the curry paste is dissolved completely.




Step 3:  Mix in the defrosted spinach your drained, well rinsed (important!) black-eyed peas.

Step 4:  Cover and simmer on low heat 5-10 minutes, stirring occasionally.

Step 5:  Taste.  Add more curry paste if desired by mixing with a small amount of water.

Step 6:  Thicken (optional).  Mix the cornstarch into a small amount of water and mix into the curry.  Stir over medium-low heat until sauce thickens.

Step 7:  Serve directly or over brown rice or quinoa. Makes great leftovers!

Options:  Often, this is made with cubed potatoes, which are cooked in the sauce.  Another variation to up the veggie content  is to add cauliflower florets, and simmer covered until thoroughly cooked.

That’s it.  If you divide it into 4 servings, it is about 280 calories per serving with 38 grams of carbohydrates, 11 grams of fat, and 7 grams of protein.  It also includes 10 grams of fiber, or about 40% of the recommended fiber for a 2000 calorie diet and just 300mg of Sodium.

If you have time and you’d like a more complex version of this recipe, try this one: http://www.savvyvegetarian.com/vegetarian-recipes/black-eyed-peas-curry.php 

I hope you enjoy this recipe as much as I have.  Let me know if you make it and how you like it.  Thanks!  -Ryan.

Comments Off on >Super Easy Veggie of the Week: Broccoli

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>Super Easy Veggie of the Week: Broccoli

Category : Healthy Eating

>
Cover 1/2 your dinner plate with steamed broccoli….
it goes with just about anything!


Needs to cook for only 5-6 minutes or it will get mushy,
so don’t wander off.


Leftovers!
Start out your day with a scrambled egg and the leftover broccoli.

Comments Off on >America’s #1 Health Problem

-->

>America’s #1 Health Problem

Category : Exercise

>Americans are, in general, stressed out and the holidays just put the icing on the cake. According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, the World Health Organization states: Stress is America’s #1 Health Problem.


How do we reduce stress-levels? First, you must make reducing your stress a priority which means finding time to manage it. Reflect on this:

“If we do not make time for health we’ll have to make time for sickness.” ~Marilu Henner

How is stress affecting you?


Some people have physical symptoms:

Headaches/Back pain/Heart disease/Heart palpitations/High blood pressure/Decreased immunity/Stomach upset/Sleep problems

Others experience:
Anxiety/Restlessness/Irritability/Depression/Angry outbursts/Lack of focus/Overeating/Drug or alcohol abuse/Relationship conflicts

Most of these physical symptoms, feelings and behaviors cause more problems and more stress and lead into a downward spiral. Yikes! How do we put on the brakes? Put on the brakes by taking a break. Here’s my favorite new quote:

“The time to relax is when you
don’t have time for it.”
~Author Unknown

Stress Busters

5 minute stress-buster 
Find a quiet place (even your parked car) where you can close your eyes and breathe. Try progressive muscle relaxation. In this relaxation technique, you focus on tension and relaxation. Start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense each muscle group for five to ten seconds and then relax and move on to the next muscle group. Most people hold a lot of tension in their upper back, neck, jaw and face. You may not even realize that you are tense in those areas until you try this technique. Imagine letting the tension “melt away”…this really works great.

10 minute stress-buster
Exercise. You just knew I was going to say that didn’t you? It doesn’t take as much time as you may think. Even a brisk 10 minute walk can help to clear your mind. Physical activity increases the production of endorphins, your brain’s feel-good neurotransmitters.

30-60 minute stress-buster 
Longer bouts of exercise (if squeezing them in does not stress out your schedule) are highly recommended. Cardiovascular exercises such as walking, running, cycling and swimming will all give you some “me time” which is great for sifting through your list and solving a problem or two. Another suggestion: relax, breathe and get re-focused with yoga or tai chi. Do you need to get totally distracted? Try a playing a sport or attending a choreographed exercise class which will keep you focused on the activity at hand with no chance to dwell on your problems. Visit www.xofitness.com to see our group training schedule.


Put things into perspective. I love the question: “Will this matter 5 years from now?” Some things will, but a lot of things won’t. Try to identify them. Follow this well-known advice:

Don’t sweat the small stuff…
and it’s all small stuff.
~Richard Carlson

Have a Happy Healthy Holiday Season!
Karin
karin@xofitness.com

Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
Please visit http://www.xofitness.com/ for more information about our personal & group training services.

Comments Off on >Soup Walk

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>Soup Walk

Category : Healthy Eating

>Saturday, November 12…12 pm-4 pm

Downtown restaurants and retailers will be offering great specials and collecting cans for The De Pere Christian Outreach Food Pantry.

Cost: $10…there are only 100 tickets, get them while they’re HOT…tickets are available at many downtown restaurants and retailers!

What you get:

Downtown restaurants including Alpha Delights, Caliente, George St. Cafe, Great Harvest Bread, Hansen’s Dairy & Deli, McGeorges and The Vault will be serving soup along with other food and drink specials.
You get to vote for your favorite soup!!

Comments Off on >WAIT! It is NOT time to buy Halloween candy!

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>WAIT! It is NOT time to buy Halloween candy!

Category : Healthy Eating

>Save your money, save your waist-line…

It’s only September, but the trick-or-treat candy displays are out in full force! 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 >Back to Fitness: The 3 R’s

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>Back to Fitness: The 3 R’s

Category : Exercise

>
Did your fitness routine go freestyle this summer? The trouble with summer is that people tend to be inconsistent about exercising. This happens for a multitude of reasons: a) the kids are home; b) week-long vacations and travel; c) relying on outdoor activities like gardening and walking for exercise.

Now that September is here it is time to get back to fitness! How to start? ”Back to School” and “Back to Fitness” have a lot of similarities. Here are the “Three R’s”:

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 measureable 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!

‘Rite it down
There are two things to write down:

1) Write 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”.
2) 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.

‘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.

 Keep track of inches lost with a tape measure. Record your girth measurements around your waist, hips, and upper leg. Measure them again in one month. 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?

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

 How many minutes and/or miles you complete weekly or monthly?

Turn over a new leaf this Fall…follow the “Three R’s” and get fit this fall. Remember, consistency is the key to success! If you have a health & fitness question or need help with your fall fitness routine contact me: karin@xofitness.com

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

Comments Off on >XO Fitness welcomes Ann Oviatt to their personal training team!

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>XO Fitness welcomes Ann Oviatt to their personal training team!

Category : Exercise

>Ann Oviatt, CPT PERSONAL TRAINER


Philosophy:
Exercise is more than just burning calories, exercise can improve your quality of life, so keep moving!
My mission is to educate others in the many ways exercise can improve their health and quality of life. For example: Exercise can lower blood sugar and blood pressure, improve bone density and even help improve some of the issues that come with cancer treatments – the nausea and fatigue, as well as the anxiety and depression that are so common.
My decision to become a personal trainer was officially made when I found significant evidence of how exercise could have improved my grandmother’s quality of life – and nobody had ever suggested she do anything but “take it easy”.
I spent several years as my grandmother’s caregiver while she was struggling with diabetes, complications from osteoporosis, and finally pancreatic cancer. While researching her general conditions, I found vague references about the benefits of “keeping active”, but not enough information in a useable form to be much use to me and my grandmother.
Later, as I did more research to improve my own health and try to avoid the health issues that run in my family I kept coming back to fitness – strength, cardio and balance training.
EXPERIENCE & CREDENTIALS

  • NASM certified personal trainer
  • First aid and CPR certified
  • Studied dance for 18 years including ballet, tap, jazz and modern (Later I discovered belly dance and it was love at first shimmy!)
  • Currently studying to complete a B.S. Human Biology with an emphasis in nutritional science at UWGB
PERSONAL INTERESTS
  • Spending time with my family
  • Gardening
  • Belly dance
  • Making jewelry

AVAILABILITY
Ann will be available for trainings starting September 6th.
Her hours will be typically be 2:30-7 PM, 2011

Comments Off on >Healthy Summer Strategies

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>Healthy Summer Strategies

Category : Healthy Eating

>Many of us discover vacations and hot weather challenging our weight loss efforts this time of year. Relaxation definitely has its merits, but don’t let the lazy days of summer keep you from your health and fitness goals!


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:


o 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.


o 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.


o 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


o It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions, start with a salad and eat all your vegetables. Try to avoid fast food all together.


o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have to cook them. 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.


o 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.


o 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


o Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat. Try squeezing some lemon or lime into your water if plain water isn’t appealing.


o Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.


o Stay cool in the pool Swim laps, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.


o 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? We can help you stay motivated! Karin@xofitness.com

Visit our website: www.xofitness.com