Monthly Archives: June 2013

24 06, 2013

Cucumber and Tomato Salad

June 24th, 2013|Recipe|Comments Off on Cucumber and Tomato Salad

1 cucumber, sliced (if have digestion issues, peel the cucumber)

1 tomato, sliced

1 avocado, sliced

1 can cannellini (or white kidney beans), drained

½ of medium red onion, sliced


Balsamic vinegar, pepper and salt to taste.

24 06, 2013

Got Water?

June 24th, 2013|Nutrition|Comments Off on Got Water?


  • helps your body function at it’s best
  • helps you concentrate
  • dehydration impairs performance
  • increased energy
  • sweat = water that is lost out of the body

How much? (general guidelines)

  • 4-8 years of age 6+ cups
  • boys 9-13 of age 9+ cups
  • girls 9-13 of age 8+ cups
  • 14 and older 9+ cups

Helpful Hydration Tips:

  • carry a water bottle with you
  • drink before, during and after exercise
  • during summer, freeze your water bottle to keep cold longer
  • consume foods with higher liquid content such as: melons, dairy, cold soups and smoothies
3 06, 2013

Fitness n' Fuel's "Every BODY is an Athlete" Workout

June 3rd, 2013|Fitness n' Fuel, Group Fitness, Nutrition|6 Comments

We designed this workout to be done at a track but can definitely be done indoors on a treadmill too. Keep in mind that one lap around a track is approximately ¼ mile. Adjust the intensity of the workout to fit your needs by doing more or less laps or sets and jogging or walking versus running.

Start with a dynamic warm up. Follow with 2 laps at a moderate pace.

2 laps:

Sprint/run the straightaways and jog/walk the curves

Strength (at a bench):

Step up to squat – 10 reps each leg

Wide plank knee ins – 10 each side

Lateral step up to lunge – 10 each side

Incline tripod push ups – 10 each leg

Watch the demo video below:

FnF’s “Every BODY is an Athlete” Workout

Repeat entire series, 2 laps and strength, 3-4 times and follow with stretching. And a post workout recovery snack!

For questions or more information about exercise and nutrition, contact Kim Wallis at or Emily Bailey at

3 06, 2013

Orzo Salad

June 3rd, 2013|Recipe|Comments Off on Orzo Salad


  • 1 small eggplant, peeled and ¾ inch diced
  • 1 red bell pepper, 1 inch diced
  • 1 yellow bell pepper, 1 inch diced
  • 1 red onion, peeled and 1-inch diced
  • 2 garlic cloves, minced
  • 1/3 cup olive oil
  • 1 ½ tsp kosher salt
  • ½ tsp black pepper
  • ½ pound orzo

For the dressing:

  • 1/3 cup fresh squeezed lemon juice (2 lemons)
  •  1/3 cup olive oil
  • 1 tsp kosher salt and  ½ teaspoon pepper

To assemble:

  • 4 scallions, minced (white and green parts)
  • ¼ cup pine nuts, toasted
  • 1 cup feta cheese (crumbled)
  • -basil to garnish


  1. Preheat oven to 425 degrees F.
  2. Toss the eggplant, bell peppers, onion and garlic with the olive oil, salt, and pepper on a large sheet pan.  Roast vegetables for 40 minutes, until browned, turning once with a spatula.
  3. Meanwhile, cook orzo in boiling salt water for 7-9 minutes, until tender, Drain and transfer to large serving bowl. Add the roasted vegetables to the pasta- including liquids and seasoning.
  4. For the dressing, combine the lemon juice, olive oil, salt and pepper and pour on the pasta and vegetables.  Let cool to room temperature, add scallions, pine nuts, feta, and basil for garnish.  Serve at room temperature.
    Yields 10-12 servings.
Nutrition Facts:Calories: 245

Total Fat: 12 g

Saturated Fat: 2.5g

Carb: 27 gFiber: 4.7 g

Protein: 7 g

Sodium: 161 mg

Potassium: 374 mg


3 06, 2013

Peanut Butter Energy Bites

June 3rd, 2013|Recipe|Comments Off on Peanut Butter Energy Bites


  • 1 cup peanut butter
  • ½ cup sugar
  • 1 egg
  • ½ cup wheat germ


  1. Preheat oven to 350 degrees
  2. Spray cookie sheet with cooking spray or line with parchment paper
  3. Combine all ingredients in a bowl and stir together until everything is fully mixed, the dough will be very thick
  4. Scoop dough by the tablespoon onto the cookie sheet
  5. Bake for 10-12 minutes until the sides of the bites begin to brown
  6. Let cool and enjoy.

Also consider adding pecan pieces, butterscotch chips, chocolate chips, craisins, coconut or granola stirred in.
The possibilities are endless! 

Yields approximately 15 cookies

Nutrition Facts:Calories: 130Total Fat:     8gSaturated Fat: 1 gCarb: 12 g

Fiber: 1.5 g

Protein: 5.6 g

Sodium: 80 mgPotassium: 150 mg


Why Wheat Germ??

Wheat germ is packed with daily vitamins and minerals including B-vitamins, vitamin D, potassium, zinc, iron, and magnesium.  Wheat germ provides good digestive health and helps balance blood sugar, which is important in lowering cholesterol and preventing diabetes complications.


3 06, 2013

Don't Waste Your Workout!

June 3rd, 2013|Nutrition|Comments Off on Don't Waste Your Workout!

Whether you are trying to lose weight, improve body composition, or improve performance, nutrition is the key.  Bookend your workouts!  Meaning: make sure to have fuel before a workout and after a workout.  What fuel is dependent on your goals and stomach sensitivity.
3 hours before workout: meal containing protein, fat and carb and a small carb snack 30 minutes before.  Example: 2 eggs, whole grain toast with nut butter and fruit as the meal and small piece of fruit as the snack 30 minutes before.
2 hours before workout: small meal or snack containing protein and carb.  Such as peanut butter and jelly and glass of milk.
1 hour or less before workout: snack with carbohydrate.  Whole grain toast with all fruit jam or just a piece of fruit.  If you have a very sensitive stomach perhaps just 100% juice.  This is generally the only time to consume carb by itself. If working for weight loss, portions matter!
Hydration! Dehydration is commonly misconstrued as hunger.  Stay hydrated.  Drink 2 cups of water 2 hours before exercise.  1/2c 30 minutes before and have 2 sips every 15 minutes during exercise.  If you have moderate to vigorous activity lasting longer than 1 hour consider a sports or electrolyte drink as well.  For every pound lost in fluid post work out NEEDS to be replaced.  It’s not weight loss.  Drink 2-3 cups per pound lost.  This will help you recover from workout to workout and decrease soreness.
Post workout have a snack with protein and carb within 30 minutes after and a meal within 2 hours.  Endorphins can decrease appetite post exercise.  However, post exercise is when the body will utilize nutrients versus store them!  Don’t’ wait to eat until you are starving mid afternoon.  Fuel early and often.