Monthly Archives: July 2013

30 07, 2013

5 Simple Tips to a Healthy Weight

July 30th, 2013|Nutrition|Comments Off on 5 Simple Tips to a Healthy Weight

  1. Eat until you are satisfied, not full.  It takes 20 minutes for your stomach to send the signal to your brain that you are satisfied.  Slow down and savor the flavor of your food.
  2. Make sure half of your plate is veggies.  ¼ whole grain or fruit and ¼ lean protein.  Don’t forget the heart healthy fats too.
  3. Stay hydrated.  Often dehydration is misconstrued as hunger.
  4. Don’t eat out of a carton or package.  We are unable to control healthy portions.  All that will stop you will be the bottom of the bag.
  5. Make sure your intake isn’t top heavy. Don’t start your day trying to “be good” and not eat enough (restrict).  This will usually result in blood sugar crash and overconsumption later in the afternoon and evening.

Simple things make the biggest difference. 

26 07, 2013

Muesli: Perfect Breakfast or Post-Workout Snack

July 26th, 2013|Recipe|1 Comment


½ cup oats (regular or quick-cooking)*

½ cup plain yogurt, preferably low-fat**

1 tablespoon lemon juice

1 cup berries

1 small banana, sliced

3 tablespoons raisins

Honey or sugar to taste

*Regular oats have a hard inedible outer husk that must be removed before being eaten. The remaining oat still contains the bran. Since the bran layer is tough to chew and contains an enzyme that can cause the oats to go rancid, regular oats are often steam-treated to soften them for a quicker cooking time and to denature the enzyme to lengthen the shelf life.

**Greek yogurt contains more protein and less ingredients (making it more natural and wholesome) than other types of yogurt.



Chopped nuts (walnuts, almonds, hazelnuts)

Grated apple

Sliced peaches, apricots, or pears



  1. In a large bowl, combine the oats and yogurt. Add the lemon juice, banana and the berries. Mix immediately to avoid discoloration of the bananas.
  2. Add the raisins, and any of the optional ingredients.
  3. Sweeten to taste with sugar or honey.


Yield: 1 serving (1cup)

Total Calories: 450

Carbohydrates: 95 grams, Protein: 12 g, Fat: 3 g

26 07, 2013

Garlic Chicken Stir Fry with Quinoa, Peppers, and Basil

July 26th, 2013|Recipe|1 Comment


1 cup Organic Quinoa, prepared with chicken stock, according to package directions

2 cups chicken broth

1 ½ pounds Boneless, Skinless chicken breast tenders

4 Tbsp Olive Oil

1 small Onion, thinly sliced

1 red bell pepper, seeded and thinly sliced

5 cloves garlic, thinly sliced

20 leaves fresh sweet basil, julienne

Grated Parmesan cheese

Salt and pepper to taste



Cut chicken into one-inch pieces. Heat large nonstick skillet over high heat and add the oil. Add chicken and sauté for 5 minutes or until golden brown. Add onions, bell peppers; sauté for one or two more minutes; add garlic and sauté until peppers become slightly limp, but still bright, about one to two minutes; season with salt and pepper. Remove the pan from heat; add basil and quinoa. Toss until basil wilts; garnish with Parmesan cheese.

Makes 4 servings

Nutrition Information per Serving

Calories: 481

Fat: 26g

Carb: 39g

Protein: 24g

26 07, 2013

5 Tips to Preventing Water Weight Gain

July 26th, 2013|Fitness n' Fuel, Nutrition|Comments Off on 5 Tips to Preventing Water Weight Gain

First you should only be weighing 1 time per week at the same time of day and on the same scale. Second use other measurements like body circumference (or how your clothes fit) and/or body composition (body fat testing) in addition or as an alternative to the scale.

If you are weighing more frequently than 1 time per week then you are likely to notice a fluctuation in weight.  You may also notice this fluctuation with an active lifestyle. Fluctuations in weight are completely normal.  You have not gained 5 pounds tissue (fat or muscle) from a weekend out. However, you are holding on to water weight follow these 5 tips to prevent water weight gain.

2.     Sweets and refined starches.  Eating a piece of birthday cake at the birthday party did not cause you to gain 3 pounds!  However, when  you consume more sweets or starches than usual you are more likely to retain water.

3.     Alcohol in moderation. Alcohol intake will result in water retention.  Try to alternate alcoholic beverages with water.

4.     Drink plenty of water. Consistent water intake is very important to preventing water retention.  If you are dehydrated your body will hold on to water until you have recovered your hydration. If you did consume more sodium, starches/sweets or alcohol than usual drink more water to rebalance your hydration.

5.     Balance your electrolytes. Especially if you live an active lifestyle.  When you exercise for longer than 60 minutes or in hot or humid climates you need more than just water.  You need your potassium, sodium, calcium and magnesium

20 07, 2013

Vacation Fitness

July 20th, 2013|Media, Personal Training|Comments Off on Vacation Fitness

Our Director of Training was on KSDK5 with Kelly Jackson to show a fun way to get exercise in while on vacation.  Little did you know you’ve been packing a piece of fitness equipment every time you travel. Here is the KSDK version, as well as the full version with instructions.


16 07, 2013

5 Ways to Stay Hydrate

July 16th, 2013|Nutrition|Comments Off on 5 Ways to Stay Hydrate

As the temperature dials up, proper hydration is essential, especially if you lead an active lifestyle. Try these tips to promote drinking more water and stay cool and hydrated through the hot days of summer.

  • Add slices of fresh peaches and ginger or strawberries and lime to cold sparkling water.
  • Create your own “spa water” by adding fresh mint or basil and cucumber slices to ice cold water.
  • Chill fresh brewed fruit or herbal tea or decaf green tea. Add vanilla, mint or chunks of fruit to the batch for a refreshing, antioxidant rich beverage.
  • Eat plenty of high water fruits and vegetables. Watermelon,  berries, cucumber, tomatoes and salad greens are all more than 90% water.
  • Make a smoothie. Combine your favorite leafy green (depending on the green, just changes the color not the flavor) with fruit for a refreshing, nutrient rich snack.

This list is just a start.  Take a look in your fridge. You can add fresh blueberries, cantaloupe… really anything you want to get rid of or that looks pretty in a pitcher.  The most important thing is to stay hydrated and water is what you need.

10 07, 2013

White Bean and Vegetable Soup

July 10th, 2013|Recipe|Comments Off on White Bean and Vegetable Soup

A way to hydrate without drinking water….. soup.

1/2 cup chopped onion
1 cup chopped celery
2 tomatoes, diced (or canned)
1 cup carrots, diced
1 cup broccoli, chopped
1 potato, diced
1 cup sliced cabbage
1 cup zucchini, sliced
1 tsp olive oil 1 can great northern white beans (approx. 2 cups)

In a medium sauce pan, spray cooking spray and add the olive oil.
Heat to medium heat and add onions, saute’ until translucent.
Add celery, tomatoes, carrots, broccoli, potato and cabbage saute’ until they reach a crisp tender stage.
Add the zucchini and saute’ slightly, then add water to cover vegetables.
Let simmer just until tender. (I like to keep the vegetables a little on the crunchy side.)
Drain and wash beans and add to soup heating through.
Add salt and pepper to taste.
Some herbs are a nice addition: basil, oregano or parsley. This keeps well in the fridge for several days.

Number of Servings: 8


Nutritional Info:

Calories: 130               Fat 1.1g           Carbohydrates 25.1 g             Protein 6.1 g


10 07, 2013

Orzo with Lemon Basil Chicken

July 10th, 2013|Recipe|Comments Off on Orzo with Lemon Basil Chicken

Great dish cold or hot.


1.5 pounds Chicken breast


1/2 bunch fresh basil leaves,

1T  olive oil

3 lemons, squeezed


1 package of orzo, prepared according to directions on package

1 package of sundried tomatoes

1 container of crumbled goat cheese

1 bag fresh spinach

½ bunch fresh basil

Lemon, olive oil, salt and pepper to taste


Marinate chicken with basil, lemon and olive oil for 3 hours (or overnight).  Bake chicken 9×13 inch dish with the marinade.  (You may also grill the chicken breasts with the basil too).

Add to prepared orzo while warm, sundried tomatoes, goat cheese, spinach and basil.  Mix together.  Add oil, lemon salt and pepper to taste.

You may serve the chicken breast over the pasta or slice the chicken into the pasta for a nice pasta salad.

1 07, 2013

Fitness n' Fuel July – Water Workout!

July 1st, 2013|Fitness n' Fuel|2 Comments

This month we take you to the pool with some great exercises to get your heart rate up and build strength. You can pick and choose the exercises you like or you can follow this routine for cardio and strength: (See our video for demos of the exercises)

VIDEO: FnF Pool WorkoutFnF POOL

Warm up: a couple laps or tread water

  • Breaststroke arms – 2 lengths
  • Flutter kick – 2 lengths
  • Push ups, tricep dips, knee ins (10-15 each)
  • Backstroke arms – 2 lengths
  • Frog kick – 2 lengths
  • push ups, tricep dips, knee ins (10-15 each)
  • Backstroke kick – 1 length
  • straight arm press & pull  (30 sec – 1 min)
  • repeat 1st 2 exercises
  • side to side obliques (30 secs – 1 min)
  • push ups, tricep dips, knee ins (10-15 each)

Don’t forget to stay hydrated! Got water? read on for tips on hydration…