Monthly Archives: January 2014

27 01, 2014

Homemade Fruit Leather

January 27th, 2014|Recipe|Comments Off on Homemade Fruit Leather

  • Yield: 4 cups of fruit yield about one baking sheet of fruit leather.


  • Fresh fruit (apricots, peaches, plums, berries, apples, pears, grapes)
  • Water
  • Lemon juice
  • Sugar (if needed)
  • Spices such as cinnamon and nutmeg (optional)


1 Rinse the fruit. If you working with stone fruit, take out the pits, chop the fruit. If working with apples or pears, peel and core them, then chop. If working with grapes, de-stem them.

Taste the fruit before proceeding. Note how sweet the fruit is. If very sweet (ripe Concord grapes for example) you will not need to add any sugar. If still a little tart, you may need to add some sugar in the next step.

2 Place fruit in a large saucepan. Add a half cup of water for every 4 cups of chopped fruit. Bring to a simmer, cover and let cook on a low heat for 10-15 minutes, or until the fruit is cooked through. Uncover and stir. Use a potato masher to mash up the fruit in the pan. Taste the fruit and determine what and how much sugar, lemon juice, or spices to add. Add sugar in small amounts (1 Tbsp at a time if working with 4 cups of fruit), to desired level of sweetness. Add lemon juice one teaspoon at a time to help brighten the flavor of the fruit. Add a pinch or two of cinnamon, nutmeg, or other spices to augment the flavor.

Continue to simmer and stir until any added sugar is completely dissolved and the fruit purée has thickened, another 5 or 10 minutes (or more).

Note if you are working with grapes – strain the juice out of the mashed grapes to make grape juice. Force what is left behind, after straining, through a food mill, to make the purée for the next step.

3 Put purée it thoroughly in a blender or food processor. Taste again and adjust sugar/lemon/spices if necessary. The purée should be very smooth.


4 Line a rimmed baking sheet with sturdy plastic wrap (the kind that is microwave safe). Pour out the purée into the lined baking sheet to about an 1/8 to 1/4 inch thickness.


5 Place the baking sheet in the oven, try to keep any plastic wrap from touch the sides of the oven or the oven racks. Also try to make sure that the plastic wrap hasn’t folded back over on top of the purée. If this happens, the purée won’t dry out. Heat the oven to a low 140°F. If you have a convection setting, use it, it will speed up the process and help dry out the purée. Let dry in the oven like this for as long as it takes for the purée to dry out and form fruit leather. We usually keep it in the oven overnight, so about 8-12 hours. The fruit leather is ready when it is no longer sticky, but has a smooth surface.

Alternatives to the oven. If you have a food dehydrator, this would be a great use of it. My mother suggested putting the tray in the weber grill, and leaving covered, in the sun all day. Sounds like a good trick, but I haven’t tried it yet. My parents remember the traditional way of making fruit leather was just to tent the tray with some cheesecloth and leave it outside in the sun on a hot day.


6 When the fruit leather is ready, you can easily peel it up from the plastic wrap. To store it, roll it in its plastic wrap, put it in an airtight container and store in the refrigerator or freezer.

27 01, 2014

Gluten Free Diets

January 27th, 2014|Nutrition|3 Comments

What can you eat?  All foods not containing gluten. Fruit, vegetables, most dairy, meat, fish and poultry (not battered, breaded or marinated), beans, seeds and nuts and grains not including the gluten protein (amaranth, buckwheat, cornmeal, rice, flax, etc).

What can’t you eat?  Any grain based product containing the gluten protein. Includes wheat, barley (malt or malt flavoring from barley), rye and triticale (a cross between wheat and rye). Any foods made in a factory with gluten containing grains.


-For people with Celiac disease  (disease where body cannot digest gluten), it relieves symptoms and complications.

-Can promote intake of less refined foods.


-Difficult to follow if you don’t have to.

-Restricts people without Celiac disease from otherwise healthy foods.

-Gluten-free substitution foods can be higher in calories than gluten containing foods and cause weight gain.

-Nutrient deficiencies for nutrients found primarily in grains.


27 01, 2014

Paleo "Caveman" Diet

January 27th, 2014|Nutrition|Comments Off on Paleo "Caveman" Diet

Make an informed decision and find what works for you! Think lasting lifestyle changes!

What can you eat? Meat, chicken, turkey, pork, fish, fresh fruit, berries, nonstarchy vegetables, nuts,  seeds, eggs, plant‐based oils (olive, walnut, grapeseed, coconut)

What  can’t you eat? Grains such as oats, wheat, barley, starchy vegetables (potatoes,  corn), legumes or beans (peanuts, soy, tofu, edamame, hummus, black beans, baked  beans), all dairy products, sugar, processed foods, salt

*There are several versions of paleo currently in existence; this is the basic profile of the diet.


• Could increase fruit and vegetable intake

• Could decrease intake of processed, refined high sugar and high-sodium added foods

• May lose weight primarily due to the limited food choices


• Can be very difficult for vegetarians, especially since diet excludes beans

• Due to the exclusion of grains, diet is low carbohydrate, which is especially dangerous for athletes. Grains contain essential nutrients that provide health benefits and energy.

• Due to exclusion of both dairy and grains, vitamin and mineral deficiencies could occur.

• Supplementation may be necessary to make up for these nutrients, causing the diet plan to be expensive.

• Diet focuses more on healthier sources of fats, but is still a high fat diet, which could lead to excess calories and unwanted weight gain.


27 01, 2014

Cleanse/Detox Diets

January 27th, 2014|Nutrition|Comments Off on Cleanse/Detox Diets

Make an informed decision and do what’s best for you! Think lasting lifestyle changes. Not quick solutions.

Master Cleanse: Allows 60 oz. of a homemade lemonade beverage made of lemon Juice, maple syrup, cayenne pepper, and water. No solid foods allowed.

Detox Diet: Most detoxes only allow fruit and vegetable juices and water. No solid foods allowed. Some detoxes allow fresh and frozen fruits and vegetables, no other solid foods. Few detoxes are a little less strict, allowing whole grains and flaxseed.

The body naturally detoxifies itself daily. The liver and kidneys process toxins and eliminates them through perspiration and waste.

The colon’s natural microorganisms detoxify food wastes.


• Can help end a current chaotic eating pattern by introducing simplicity and eating/drinking only clean whole foods.

• Reduction in alcohol and caffeine intake and drinking more water

• Decreased intake of high‐fat and highly refined and processed foods

•Eating more plant‐based foods such as fruits and vegetables


• Any weight loss stems from fluid and potentially muscle loss

• Weight regain is rapid after  stopping diet.

• After a while, fasting can slow down your metabolic rate, making it more difficult to keep weight off.

• Extremely restrictive, you may need to supplement with the important nutrients you’re missing found in grains, milk, heart healthy fats and lean meat.

• Potential negative side effects include fatigue, low blood sugar, muscle pains, physical weakness, and dizziness.

• Can lead to intense cravings and rebound overeating

27 01, 2014

Fruit & Nut Bars

January 27th, 2014|Recipe|Comments Off on Fruit & Nut Bars

½ cup seedless, pitless whole dates (unsweetened)

¼ cup raw almonds

3 Tbsp. all natural (no sugar added) chunky peanut butter

½ tsp. vanilla extract


1. Add the dates to a food processor and process until it forms a thick fruit paste.

2. Remove the paste and set in a separate mixing bowl. Now process the nuts until they are fine, but not to a powder. Mix the nuts, peanut butter, and vanilla extract into the fruit paste until well combined.

3. Press the mixture into a lined dish to form bars to the thickness of your liking. Use your fingers or the back of a spoon to smooth them out evenly. Cover and refrigerate. Cut into bars when ready to eat.

25 01, 2014

PreWorkout Fuel

January 25th, 2014|Nutrition|Comments Off on PreWorkout Fuel

Food is fuel for the exerciser and it can either help or hinder performance greatly. It’s important to understand what types of food you should be eating in the hours leading up to training time to maximize performance. Your meal 3-4 hours before your event or hard training session should consist of all three macronutrients (carbohydrate, protein and fat). Carbohydrates are the primary source of fuel for your muscles, regardless of the type of activity you’re performing. A diet low in carbohydrates leads to early fatigue, decreased endurance, power, and mental focus. Quality sources of carbohydrates include fruits, vegetables, whole wheat bread, oats, pasta, rice, and a variety of other whole grains.

As event or trainingpreworkout fuel time approaches, the size of your meal or snack should decrease. The diagram below shows how your pre-workout snack (1-2 hours before) should consist mainly of carbohydrates with very minimal protein and fat. This high-carb snack should be lower in fiber, as too much fiber right before game time could lead to gastro-intestinal issues. Some examples of pre-workout foods include pretzels, crackers, cereal, sweet potato, dried fruit,   English muffin with jelly, or a Clif bar.

25 01, 2014

10 Ways You May Be Getting Fooled at the Grocery Store

January 25th, 2014|Nutrition|7 Comments

Stacey Colino          Family Circle

Fifty-four percent of shoppers in the U.S. read food labels when purchasing a product for the first time. But whether they fully understand many of the terms used is another story entirely.

To help, here’s a guide to help you understand how labels may try to entice you and how to decipher between confusing packaging terms.

5 ways labels try to entice you 

1. Sugar-free. It means the food contains less than .5 grams of sugar per serving — but the serving size could be teeny, said Gayl Canfield, director of nutrition at the Pritikin Longevity Center+ Spa in Miami.

2. Gluten-free. If you or someone in your family is gluten-intolerant or has celiac disease, you should definitely check for this term. Otherwise, don’t assume such products are any healthier than their gluten-containing counterparts. In fact, they may be worse. “Often, these products have extra sugar or refined starches to compensate for not having gluten,” said Judy Caplan, a Vienna, Virginia–based spokesperson for the Academy of Nutrition and Dietetics.

3. Natural. “This term has a positive perception but no formal definition when applied to products that don’t contain meat or eggs,” said Canfield. After all, sugar is natural. Other meaningless buzzwords to be ware of: “simple” and “wholesome.” Unless qualified or followed with specific nutritional data, they’re all marketing-speak.

4. A green label. This color basks in the positive glow of its association with nature. So it’s no surprise that a recent Cornell University study found people assume foods are healthier when the label is green as opposed to red or white. “Remember, we’re not eating the package,” said nutritionist Bonnie Taub-Dix. “We’re eating what’s inside.” Don’t fall for images of wheat stalks swaying in the wind, either.

5. Low-fat.  Sure, a product may have 3 grams of fat or less per serving, but it could also be high in sugar, sodium and calories. “Very often when one ingredient is missing, manufacturers add something else to make up for it,” said Taub-Dix.

5 phrase face-offs that may be confusing you 

1. Organic vs. Made with Organic Ingredients. The former means at least 95 percent of a product’s ingredients qualify as organic; the latter means at least 70 percent of the ingredients do.

2. Reduced Sugar vs. Low Sugar. The “reduced sugar” tag means a product has 25 percent less sugar than the regular version. By contrast, the “low sugar” label, which is often seen on jams and cookies, has —  shockingly — no standard definition.

3. Whole Grain vs. Multigrain. The only way to know whether a product is 100 percent whole grain is if it’s labeled as such. If a product bears a black-and-gold “Whole Grain” stamp — based on requirements from the Whole Grains Council — that’s an indication the item is high in the good stuff, Caplan said. The “multi” label simply means that the product contains more than one grain.However, all of them could be refined (not whole).

4. Cage-Free vs.Free Range. These terms are not synonymous. “Cage-free” is something you usually see on egg cartons, and it means the hens were kept in a barn, not in cages. “But they still may have been in close quarters,” Canfield says. A better bet, “free range” means the chickens had the opportunity to go outdoors whenever they wanted. “But that doesn’t mean they were out in the sun high-fiving each other,” Taub-Dix said. Their food and water were likely kept in the barn, so no one but the farmer knows how much time they actually spent outside.

5. Fat-Free vs.Zero Fat. No competition here. They mean the same thing — that the product contains less than .5 grams per serving. And if the serving sizes are small, your fat consumption will add up. “The fat-free claim fools everyone,” Canfield explained. “It also doesn’t tell you what kind of fat it is.” The same standard applies to trans fats, which the Food and Drug Administration is working to significantly reduce in processed foods like frozen pizza and ready-to-use frosting. Until then, a product that claims to have 0 grams trans fat could actually have.5 grams per serving.

25 01, 2014

To snack or not to snack…. that is the question ….

January 25th, 2014|Nutrition|Comments Off on To snack or not to snack…. that is the question ….

By Emily Freeman

From specific products marketed for your sweet/salty afternoon cravings, to “snack packs” that are convenient to grab and go. But is snacking really beneficial? What really constitutes a “snack?”

From a science perspective, eating consistently throughout the day is shown to keep blood sugar levels regular and keep your metabolism strong. It can also prevent the “hangry” feeling where your hunger and low blood sugar may potentially lead to a sour mood. This has led to the common diet plans of 3 large meals and 2-3 snacks, or 6 small meals/snacks per day.  So science proves that having regular meals/snacks is healthy, and many who follow this would agree.

But what should we be snacking on? This is the real issue. If you are snacking on things like chips, cookies, cake pops, candy, protein shakes, and rice cakes, you may be doing yourself a disservice. Many processed snack foods are packed with sugar, salt, and other additives to leave you wanting more. Or leaving a bowl of little candy pieces laying around in your office or kitchen may look cute – but it promotes mindless snacking on empty calories that will not benefit you.

Healthy snacking includes planned, portioned snacks of foods that provide nutrients, carbohydrates, protein, and fiber. All of these leave you feeling satisfied, full, and provide energy to get you through the next few hours until a meal. Examples of healthy snacks would be:

– 1 cup raw vegetables and 1/3 cup hummus,

– 2 tbsp nut butter on 1 slice whole grain toast or a whole grain waffle

– 6-8 oz. non-fat Greek yogurt with ½ cup fruit OR ¼ cup granola

– 1 banana or apple with 2 tbsp nut butter

– trail mix or granola bar with oats, nuts/seeds, and dried fruit

The bottom line: snacking is a great way to keep yourself alert, energized, and functional during the day. You can avoid the “hangry” feelings that might occur from missing a meal or snack. But you must look at what you are snacking on to determine if your routine needs to change. Mindless snacking on processed foods and snacks can lead to empty calories, weight gain, and overall frustration. Take an extra 5-10 minutes a week to plan and prepare snacks so they are ready for your busy week!

25 01, 2014

Light “Alfredo”

January 25th, 2014|Recipe|Comments Off on Light “Alfredo”

Time: 30-60min

Servings: 6



  • 1 pound Fettuccine
  • 4 cups Cauliflower

(cut into large chunks)

  • 1 cup Milk
  • 2 tablespoons Butter
  • 1 large Shallot (finely minced)
  • 1/2 cup White Wine
  • 1/4 cup Parmigiano-Reggiano (freshly grated)
  • 1/4 teaspoon Nutmeg (freshly grated)
  • 1/3 cup Parsley (chopped)
  • Olive Oil
  • Salt and Pepper


  • Place the milk and the cauliflower in a large saucepot and season with salt and pepper.
  • Bring up to a boil and reduce to a simmer, cover and cook until fork tender, about 8-10 minutes.
  • Using a slotted utensil, transfer the cauliflower to a blender.
  • Add the milk to make a creamy puree.
  • Add the butter, continue blending until smooth. Taste, adjust seasoning.
  • Bring a large pot of water to a boil and season generously with salt, so it tastes like the ocean.
  • Cook the pasta one minute less than the packaged instructions.
  • While the pasta is cooking, place a large sauté pan over medium heat and add 1-2 tablespoons of olive oil.
  • Add the shallot and season with salt and cook for 2 to 3 minutes, or until slightly tender.
  • Deglaze with the white wine. Reduce by half, about 1 to 2 minutes.
  • Add the cauliflower puree and loosen with about 1/3 cup of pasta water.
  • Remove the pasta from the water and add it to the cauliflower puree, then grate fresh nutmeg over the top.
  • Toss again and add more cooking water if the pasta seems too dry.
  • Add the Parmigiano and parsley and toss to coat.


25 01, 2014

Braised Kale Frittata

January 25th, 2014|Recipe|Comments Off on Braised Kale Frittata

Prep Time: 12 minutes

Cook Time: 30 minutes

Yield: Makes: 4 servings (serving size: 1/4 frittata)


  • 6 large eggs
  • 4 large egg whites
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 ounce Gruyère or Parmesan cheese, grated (3 TBSP)
  • 2 tablespoons chopped oregano
  • Cooking spray
  • 2 cups Braised Kale without cheese, drained, finely chopped
  • 3/4 cup chopped cherry tomatoes



1. Preheat oven to 375°F. In a large bowl, whisk the first 6 ingredients (through oregano).

2. Lightly coat an 8-inch ovenproof cast-iron or nonstick skillet with cooking spray. Heat over medium. Add the kale and tomatoes. Cook, stirring, until hot (about 3 minutes). Add the eggs and swirl to distribute.

3. Transfer to the oven and bake until set and hot (about 20 minutes). Cut in wedges.



Nutritional Information


Calories per serving:


Fat: (g) 12.6
Saturated fat: (g)


Monounsaturated fat: (g)


Polyunsaturated fat: (g)


Protein: (g)


Carbohydrates: (g)


Fiber: (g)


Cholesterol: (mg)


Iron: (mg)


Sodium: (mg)


Calcium: (mg)


25 01, 2014

Unlock the Energy in Food

January 25th, 2014|Nutrition|Comments Off on Unlock the Energy in Food

February is the month when New Year’s resolutions start to subside and most people will return to their normal habits.  If this describes you, here is a new goal to think about: keep your metabolism high throughout the day by unlocking the energy from food!  Our bodies break down carbohydrate, protein, and fat to give us energy.  Eat these natural foods to optimize your daily energy:

  • Fruit such as apples, oranges, bananas, or berries – pick your favorite!
  • Protein: getting adequate protein at meals AND snacks keeps metabolism high
    • Lean meats like chicken and turkey
    • Eggs
    • Granola bars with at least 10 g of protein
    • Smoothies with milk, fruit, yogurt, or vegetable combinations
    • Edamame
    • Low-fat dairy: milk, Greek yogurt, and cottage cheese are great options
    • Avocado: a healthy source of fat loaded with nutrients
    • Legumes like beans, chickpeas, and lentils

If you need a little extra energy kick, here are some other options to help boost your metabolism:


  • Add spices like chili peppers, basil, cinnamon, rosemary, turmeric to foods
  • Water: dehydration leads to fatigue – shoot for AT LEAST 8 cups per day!
  • Tea: green or oolong teas can increase metabolism
  • Coffee: a great source of caffeine, but always in moderation

Try these options instead of reaching for the Red Bull, Monster, or other energy drinks – they are high in added sugars, calories, and unknown ingredients that could be harmful or banned!   And remember, the keys to keeping your energy and metabolism high are eating frequently throughout the day, avoid overeating at meals, and eating whole, natural foods.

20 01, 2014

More Fruits and Vegetables

January 20th, 2014|Nutrition|Comments Off on More Fruits and Vegetables

To get the most out of your nutrition, choose foods packed with vitamins, minerals, fiber and antioxidants.  If you don’t like a lot of different fruits and veggies, just focus on the ones you do like.  And, don’t worry, our tastes changes all the time.  Keep trying new foods.

10 ways to get more fruits and veggies:

1. Make your own pizza with veggies (like mushrooms, peppers, spinach, broccoli)  or fruits like pineapple as toppings.

2. Mix up a smoothie with your favorite fruits and even some greens with Greek yogurt.

3. Puree berries, peaches, apples or pears for a thick sauce to top on poultry or fish.  Even tasty on pancakes and French toast.     

4. Add dried or fresh fruit to oatmeal.

5. Have a tomato or vegetable soup as a snack.

6. Include shredded or grated vegetables (broccoli slaw, carrots, zucchini) or beans, etc in all your pastas/pasta sauces, stir fries, soups, lasagna, meatloaf and casseroles

7. Take a family outing to the grocery store or during the spring/summer/fall the farmer’s market and pick out 1 new fruit or vegetable for the family to try each week.

8. Add your favorite veggies to a wrap or sandwich.

9. Add your favorite fruits to your salad, berries, sliced apples.

10. Have raw veggies or fruits with your favorite dip. (ranch dip made out of Greek yogurt, hummus, salsa)     

Ideally fill your plate with half fruits and veggies, ¼ protein and ¼ whole grain or starch. 

20 01, 2014

Peanut Butter, Greek Yogurt and Honey Dip

January 20th, 2014|Recipe|Comments Off on Peanut Butter, Greek Yogurt and Honey Dip

Yield: Serves 3-4

Prep Time: 5 minutes

Total Time: 5 minutes

This creamy peanut butter honey yogurt dip only has 3 ingredients and takes 5 minutes to make! It is great with apple slices or any fruit!


1 (6 oz) container plain Greek yogurt
3 tablespoons creamy peanut butter
3 teaspoons honey


1. In a small bowl, combine Greek yogurt, peanut butter, and honey. Stir until combined and smooth. Serve with apple slices or other cut up fruit.

Note-this dip is also great with graham crackers, pretzels, or cookies!

19 01, 2014

Spinning Threshold Testing Week begins January 27th

January 19th, 2014|Events, Group Fitness|Comments Off on Spinning Threshold Testing Week begins January 27th

Your Personal Spinning Threshold is the point at which your body converts from aerobic training to anaerobic training. Knowing your Personal Spinning Threshold (PST) will help you work within your personal training zones which can help you better achieve your goals whether it be to lose weight, increase cardiovascular endurance or enhance sports performance. It also allows our instructors a way to accurately guide intervals in class allowing you to better experience the workout they have planned for you. Repeating a Threshold Test is also a great way to measure your progress.

Threshold Testing Classes are a challenging workout for everyone yet suitable for all fitness levels due to the personalized nature. You will increase your workload in staged ramps to help you determine your highest sustainable effort. Your Threshold Test will provide you with your Personal Spinning Threshold (PST), which gives you the wattage range for each training zone.

Join us for one one the following classes and see how you can get so much more from PowerCycle!

  • Monday Jan 27th 5pm with Moira
  • Tuesday Jan 28th 9:30am with Amy
  • Thursday Jan 30th Noon
  • Friday Jan 31st 10am with Kim
  • Saturday Feb 1st 9:30am Lisa
13 01, 2014

Truth or Diet?

January 13th, 2014|Nutrition|1 Comment

If you have decided to adopt healthy habits in the new year, then choose to make small changes.  Real diets do not have an expiration date.

Steer clear of diet plans, pills or powders that make the following claims:

  1. Rapid weight loss
  2. Allow unlimited quantities of foods
  3. Require restriction or limitations on foods
  4. Rigid menus
  5. No need to exercise

Instead focus on what will fit and work for your life.  Deciding to follow the program that your friend did will not necessarily work for you.  Make sure that the plan you choose will be for life long healthy habits.  If you are not able to keep the plan for the majority of the time for the rest of your life, then the results will not be maintainable.


6 01, 2014

Spicy Oat Crusted Chicken

January 6th, 2014|Recipe|Comments Off on Spicy Oat Crusted Chicken


2 T canola oil

1 T melted butter or coconut oil

2 t chili power

1t garlic powder

1 t ground cumin

¾ t salt

1.5 c quick oats, uncooked

1 egg, lightly beaten

1T water or milk

4 skinless chicken breast

Fresh prepared Pico de Gallo

1 can no-salt added cannellini beans, rinsed



Preheat oven to 375. In a flat, shallow dish, stir together oil, melted butter, chili powder, garlic powder, ground cumin and salt.  Add oats, stirring until evenly moistened.

In another flat, shallow dish, beat egg and water with fork until frothy.  Dip chicken into egg wash.  Then coat completely in seasoned oats.  Place chicken on a foil-lined baking sheet.  Pat any extra oat mixture onto top of chicken.

Bake 30 minutes or until chicken is cooked through and oat coating is golden brown.

Mix Pico de Gallo with beans and set aside.

Serve chicken over the Pico de Gallo and bean mixture. Makes 4 servings.


Calories: 421           Carb:30g

Fat: 18g                     Fiber: 5g

Sat fat: 2g                 Protein: 35g             Chol: 125mg


6 01, 2014

Monday, January 6th – OPEN

January 6th, 2014|Uncategorized|Comments Off on Monday, January 6th – OPEN

We are open with a limited class schedule as posted online and no child care today. Please be safe!

6 01, 2014

10 Habits That Prevent Weight Loss

January 6th, 2014|Nutrition|2 Comments

Most are currently thinking about losing weight. I highly encourage and recommend you to NOT diet.  Yes, that is what I said. Do not adopt someone else’s idea of how to eat.  You need to learn how to eat not what to avoid. And, any plan needs to be sustainable for your life.  Instead, choose a couple of small behavior changes that are attainable for you!  Remember simple is sustainable!

Here are 10 habits that you could ditch and start towards a healthy weight:

1. Eating low-fat foods. Stop buying low-fat foods.  If the fat is taken out it is typically replaced with another ingredient.  Often these foods are also more processed.  Fat allows for satiety.  Focus on heart healthy fats.

2. Lack of adequate sleep. When we do not get enough we are more likely to overeat. Our body needs energy from somewhere. If we didn’t get it from rest then we will more likely eat more.

3. Lack of support/accountability. Number one research proven method for weight loss is food journaling. And, I’m not talking about just counting calories, fat, sugar, etc.  Seek the advice from a registered dietitian and learn how to eat for you.

4. Skipping meals. Research shows those who skip meals, are 4.5 times more likely to be overweight. Especially if breakfast is skipped. Skipping meals causes metabolism to decrease and the bodies starvation mode to store fat.  Also, when you skip meals you will increase hunger later and are more likely to overeat.

5. Eating quickly.  Remember slow and steady wins the race.  This is definitely true when it comes to learning your satiety cues.  It takes 20 minutes to let the brain catch up with stomach to recognize satiety.  Slow down and savor the flavor of your food.

6. Multi-tasking while eating. Those who watch tv, work or read while eating typically are distracted and eat mindlessly.  Allow yourself to enjoy your food and don’t be distracted while eating.

7. Eating on larger plates.  Not only have portions increased over the years. So have the size of our dishes.  When we eat on a larger plate we fill up the plate.  Try eating on your salad plate.

8. Serving food from the table.  While having family meals is essential in establishing good eating habits, keeping the serving dishes on the table more likely promotes over-eating.  Keep the serving dishes off the table.  Serve a single portion, eat slow to recognize satiety and only go for more food if you are still hungry.

9. Taking too big of a bite. When eating a big bite you consume more food and decrease the likelihood of knowing when you are satisfied.  Cutting and taking smaller bites allows you to slow down and savor the flavor of your food.

10. Not drinking enough water.  Dehydration is often confused as hunger.  It is also often confused as being tired and needing caffeine which also dehydrates you further which can increase your hunger.  See the cycle that is created.  Next time you feel tired in the afternoon reach for a glass of water before that caffeine.

Here’s to you investing in your health and adopting healthy habits to work towards a healthy weight instead of trying to overhaul your diet.

5 01, 2014

FnF Truth or Diet – Cardio Intervals

January 5th, 2014|Fitness n' Fuel|1 Comment

This month we have our NutriFormance Registered Dietitians on hand to offer great advice to go along with a simple cardio interval workout that can be done on any type of cardio equipment. See the video below:


The intervals will consist of “pushes” varying in length and work to rest ratio. The shorter the push, the higher the intensity should be. Keep you resistance or incline the same using speed as the variable. So hop on a bike, elliptical or treadmill and get started! Follow minute by minute below…

  • Minutes 1-5 Warm up at a moderate pace. Use this as your recovery pace.
  • 5-6 push
  • 6-8 recover
  • 8-9 push
  • 9-11 recover
  • 11-12 push
  • 12-14 steady moderate pace
  • 14-14:30 push
  • 14:30-15:30 recover
  • 15:30-16 push
  • 16-17 recover
  • 17-17:30 push
  • 17:30-19:30 steady moderate pace
  • 19:30-20 push
  • 20-20:30 recover
  • 20:30-21 push
  • 21-21:30 recover
  • 21:30-22 push
  • 22-24 steady moderate pace
  • 24-28 push at highest intensity for 20 secs/recover easy for 10 secs (8x)
  • 28-33 cool down

Don’t forget to stretch!

4 01, 2014

January 5th Snow Update!

January 4th, 2014|Uncategorized|Comments Off on January 5th Snow Update!

We are closing at 11 AM today. All classes are closed for both NutriFormance and Athletic Republic For Sunday, January 5th.  Stay safe!