14-Mar-2012
Comments Off on >Super Easy Veggie of the Week: Edamame
09-Mar-2012
Comments Off on >XO’s Friday Foodie: Spinach & 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.
07-Mar-2012
Comments Off on >Super Easy Veggie of the Week: Broccoli
04-Nov-2011
Comments Off on >Soup Walk
>Soup Walk
Category : Healthy Eating
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!!
19-Sep-2011
Comments Off on >WAIT! It is NOT time to buy Halloween candy!
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
12-Jul-2011
Comments Off on >Healthy Summer Strategies
>Healthy Summer Strategies
Category : Healthy Eating
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.
Feeling a lazy this summer? We can help you stay motivated! Karin@xofitness.com
Visit our website: www.xofitness.com
01-Apr-2011
Comments Off on >Walking Workouts begin in May
>Walking Workouts begin in May
Category : Healthy Eating
Dates: 5/3/11-6/9/11
Time: Tuesdays and/or Thursdays 8:45 AM
Where: All walks will depart from XO Fitness, 100 South Broadway, De Pere
Cost:
$59 for 6-week training program (one day/week) That’s less than $10/week for your own Personal Coach!
$89 for 6-week training program (two days per week) Your second day is only $5/session
Click here to register
Cost Includes:
• A Weekly Walk with your Coach, Karin Jennings
• Structured Safe Walks
• Weekly Emails
•Warm-ups/Cool-downs and a few extra strength moves you can do outdoors
Extra details:
Dress for the weather, even in May you never know what Mother Nature is going to dish out, so dress in layers.
If weather is really bad, we will meet indoors at xo fitness or identify a rain date.
If you are registered to walk one time each week and need to switch from Tuesday to Thursday or vice versa just let us know.
23-Mar-2011
Comments Off on >Super easy fish
>Super easy fish
Category : Healthy Eating
Pre-heat oven to 400 degrees
Defrost individually wrapped Tilapia fillets in bowl of hot water (leave in plastic for now)
Drizzle Olive oil into Pyrex baking pan and place in oven to heat (just a minute or two)
Beat 1-2 eggs in shallow bowl (depends how much fish you have)
Cover a plate with store bought seasoned bread crumbs
Remove defrosted fillets from plastic and dip first in egg, then in crumbs
Place coated fillets into heated, oiled Pyrex pan in one layer
Bake in oven
Flip over with spatula after 5-8 minutes.
Fillets are done when they flake with a fork.
I served this with sweet potato fries and brocoli…everyone was happy!
21-Mar-2011
Comments Off on >Not all fat is bad
>Not all fat is bad
Category : Healthy Eating
• avocado (these are in season now!!)
• almonds
• pumpkin seeds
• flax seeds and flax seed oil
• dark leafy greens like kale, spinach and broccoli
• olive oil and canola oil (I honestly can’t think why a person would have any other oil in their house)
• well-marbled meat
• poultry skin
• bacon
• sausage
• butter
• whole milk
• Cookies
• Donuts
• Pastries
• Crackers
- Switch to canola oil and olive oil.
- Start taking Fish Oil supplements.
- Avoid solid fats and trans fats.
21-Mar-2011
Comments Off on >Eat with Color! Try something GREEN this week.
This week’s featured color…GREEN
(just adding green food coloring for St. Patrick’s Day doesn’t count!)
According to the American Dietetic Association, fruits and vegetables which are GREEN have antioxidant potential which may help promote healthy vision and reduce cancer risks.
Fruits to try this week:
Avocadoes (this is a great time of year to buy fresh ones), apples (the ADA listed them here), green grapes, honey dew, kiwi,
Veggies to try this week:
Asparagus, broccoli, green beans, green peppers, leafy greens, spinach
We challenge you to eat one of the GREEN foods above EACH day this week!
At the Jenning’s house, we made an old favorite which was DEFINITELY GREEN!!! WE call it “Irridescent Green Stuff”
If you dare, here’s the recipe for Indian Mustard Greens & Spinach: http://www.bbc.co.uk/food/recipes/mustardgreens_5139
Ryans notes: I seldom have the hot peppers handy, so I skipped them. Instead of cooking 1 ½ hours until mushy, we steam the coarsely chopped mustard greens & spinach until wilted and put them in the blender with all the other ingredients (except butter and corn flour) and blend until pureed (adding steaming water as needed to allow blending). We then heat the butter/ghee or oil in a large saucepan and add ½ cup of cornmeal for texture. Stir a couple minutes and add the puree. Stir to thicken, salt to taste and serve with warm whole grain tortillas. Eat until silly.