Newsletter
FALL/WINTER/HOLIDAY NEWSLETTER 2010
Greetings from Beyond Fitness!
Well, it’s official: fall is here. And as we say good-bye to October and hello to November, I bet your mind is on the meal you have planned for the Thanksgiving holiday, or are you attending the annual family gathering to celebrate Hanukkah? Soon, following Thanksgiving and Hanukkah, is Christmas, where roughly three weeks later, the eating ritual starts again. What about the friends you invited over for a contemporary Christmas meal? Or, have you and your family chosen to celebrate your holiday dinner at a restaurant this year?
Most of us save up all year, making the decision that Thanksgiving, Hanukkah and Christmas are the holidays where we throw caution to the wind, and allow ourselves to gain a few extra pounds, all in the spirit of the holidays. So, have you given much thought to what you will eat during these special occasions? Are you thinking about the pounds you may gain or the food that you’ll eat? Will you indulge just a bit on those sinful desserts, or are you a carb loader, preferring instead to enjoy lots of homemade doughnuts, stuffing, sweet potatoes, wild rice, dinner rolls, or potato pancakes, along with a host of other tempting food choices?
During this special time of year where we spend quality time with family and friends, it’s obvious that we may not exactly think about what we are eating. And obviously, I’m not going to tell you not to enjoy the festivities associated with these joyous holiday affairs. However, I’d like to offer a few tips on how to make healthier food choices during the holidays, and to suggest that you begin thinking about how those choices will affect you in the coming year.
Tip 1 – You don’t have to give up your desserts during the holidays, just choose one or two that you can’t live without, and have only half a portion. So if you are used to sweet potato or apple pie with whipped cream, and maybe a caramel drizzle on top, opt for a smaller slice of pie and forgo the toppings. Or you can even opt for something less fattening, possibly greek yogurt with fresh fruit as a garnish.
Tip 2 – Include more veggies (i.e. broccoli or string beans) instead of more carbs.
Tip 3 - Half your usual serving of those items loaded with calories – this tip also applies to rolls, stuffing, potatoes, turkey, meatloaf, etc., etc., etc. Or make the choice to have one slice of pie after dinner, instead of two. This rule also applies to any wine and/or alcoholic beverage – i.e. 2 glasses of wine instead of 4, etc.
Tip 4 – Drink water instead of soda between each course. It will keep you fuller, longer
Tip 5 – Continue your regular workout before, during and after the holidays. Once dinner is over, take the family for a stroll around the neighborhood. That will help you to burn a bit of the calories you took in during the meal. Also remember that turkey contains Tryptophan – so if you find yourself wanting to curl up in front of a good movie after dinner, remember too much turkey causes sleepiness. Once you begin the movie, you may never want to leave the sofa.
Now, let’s move on to things you can begin to prepare for the coming year. What do you want to accomplish for yourself in 2011? Sometimes we wait until January 1st to being writing our resolutions. So now, how about changing it up a bit, and resolving to begin your list before 2010 ends.
Try dividing your list into three categories:
Health and Wellness
Finances
Purpose or contribution (to self and society)
Incorporate your current accomplishments to the list of things you want to improve upon. Each year we resolve to do better in the coming year, but we rarely show gratitude for the things that we have accomplished in the previous year. So look at what you have done to improve your life, health, finances, and what you’ve done to make the world a better place for yourself and your family in 2010. Then create a new list for 2011, expanding on your personal achievements of the previous year, and including your desires for greater health and prosperity in the coming year. I guarantee once you see what you have achieved, you’ll be the more excited about creating the new list. The new list will give you something to reach for in 2011.
And, our newsletter wouldn’t be the same if we didn’t give you a recipe or two to enjoy. So, we’ve included some information on a legume that is healthy, high in fiber, lowers cholesterol, and manages blood sugar. Other than the things mentioned in the previous sentence, lentils, a very good source of cholesterol-lowering fiber, manage blood-sugar disorders, and because they are high in fiber, can prevents blood sugar levels from rising rapidly after a meal. They contain six (6) important minerals, 2-B vitamins, and very little fat. Lentils is also a complex carbohydrate and high in energy. The recipe (below) for Lentils with Bulgur was submitted by Beth Billings.
Lentils with Bulgur (Middle East)
Makes 4-6 servings
A relative of tabbouleh, but (usually) served hot and made with lentils, this is a good vegetarian main course, but also a fine side dish at a Middle Eastern or other meal. The onion-mint garnish is terrific stuff.
INGREDIENTS
½ cup dried brown or green lentils, rinsed and picked over
5 tbsp extra virgin olive oil
1 tsp minced garlic
2 jalapeños or other fresh chiles, stemmed, seeded, and minced, or to taste
1 ripe medium tomato, chopped
1 tsp ground cumin or ¼ tsp ground allspice
1 cup medium bulgur
About 3 cups chicken, beef, or vegetable stock, preferably homemade, or water
1 large onion, cut in half and thinly sliced
½ cup chopped fresh mint leaves
Salt, pepper, and lemon juice
DIRECTIONS
- If time allows, soak the lentils in cold water to cover for an hour or more ( overnight is fine). Drain.
- Put 2 tbsp of the oil in a large, deep saucepan over medium heat. A minute later, add the garlic and cook until fragrant, another minute or so. Add the jalapeños, tomato, and cumin and cook until the tomato is soft, 2 or 3 minutes.
- Add the bulgur and cook, stirring, for 3 to 4 minutes, then add the stock and lentils. Bring to a boil, then cover and adjust the heat so the mixture simmers steadily; cook for 20 to 30 minutes, or until the lentils and bulgur are tender and all the liquid is absorbed. If the mixture threatens to dry out, add another ½ cup liquid and continue cooking. If the mixture is too wet, raise the heat a bit and cook, uncovered and stirring, until it dries out.
- While the lentil mixture is cooking, add the remaining 3 tbsp of oil to a skillet and cook the onions over medium heat, stirring occasionally until deep brown, caramelized, and on the verge of blackening, at least 20 minutes. Stir in most of the mint and remove from the heat.
- When the lentil-bulgur mix is done, garnish it with the onion and remaining mint and serve.
Lentil Chili
Makes 8 cups
INGREDIENTS
2 cups water
3/4 cup dried brown lentils, cleaned
1 can (14.5 ounces) tomatoes, crushed
1 medium green bell pepper, chopped
1 medium yellow onion, chopped
1 teaspoon crushed fresh garlic
2 tablespoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground allspice
1 can (15 ounces) tomato sauce
2 cups fresh or frozen (thawed) whole kernel corn
Directions
- Place all of the ingredients except for the tomato sauce and corn in a 2.5-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 30 minutes, or until the lentils are tender.
- Add the tomato sauce and corn to the lentil mixture. Stir to mix, cover, and simmer for 10 to 15 additional minutes.
- Transfer the chili into individual serving bowls, and serve hot.
Nutritional Information
(per 1-cup serving)
Calories: 133
Carbohydrate: 27 g
Cholesterol: 0 mg
Fat: 0.8 g
Fiber: 8 g
Protein: 8 g
Sodium: 442 mg
Summer/Fall Newsletter 2009
Greetings from Beyond Fitness!
Well it’s about that time again…fall is right around the corner, and it is time to pull out your sweaters and corduroys and sit down to a nice, steaming bowl of homemade chili. Before you do, however, we’d like to share what’s new and exciting at Beyond Fitness.
If you missed the email regarding the Beyond Fitness ‘Fit for Life’ Cookbook (or for those who didn’t receive the email), the deadline for sending in those favorite healthy recipes has been extended to Friday, October 2, 2009. We are so excited to offer you this special ‘one-of-a-kind’ cookbook, and confident the recipes will continue to support your personal health and wellness goals. The book will also give you ideas on ways to prepare different types of foods that can be incorporated into any lifestyle (appetizers, entrees, beverages, vegetables, soups/stews, vegetarian, etc.), daily ‘mojo’ (affirmations) to keep you motivated, as well as exercises and a few tidbits on nutrition and wellness.
We look forward to sharing your recipes with others who are on the health and wellness journey. This is also an opportunity to see how other clients are committed to achieving their personal best through healthy and nutritional meals. Don’t wait until the last minute – send us your recipes NOW!!!
New Trainer on Board – Please join us in welcoming a new trainer on board at Beyond Fitness. Jeremy Goldizen, a former collegiate athlete, and a graduate of California University of Pennsylvania. He is a welcome addition to our team. Feel free to drop in and say ‘hello’!
H2O at Beyond Fitness
Did you know?
- Water makes up 55-75% of your body weight, and that a % reduction in hydration can affect your performance, anywhere from 20-30%.
- Blood is 90% water.
- Blood transports nutrients and energy, removes metabolic waste from tissues, regulates body temperature, lubricates joints, aids in digestion and reduces the risk of heart disease.
NOTE: Don’t wait until you are thirsty to drink water – by then you may already be dehydrated!!
Our team is committed to providing the best possible products and services to help you reach your fitness goals. Since water is an essential part of any lifestyle, we now have an Ultraviolet (UV) Water Purifying system in the studio. Ultraviolet water purification disinfects or cleans water without the use of heat or any chemical additives, and is an EPA approved technology that can help protect your family against waterborne disease. We encourage you to try the water, so be sure to bring in your water bottle and take some home. We can provide more information on the water and the system at your request. Further information on this wonderful healing water is available at Beyond Fitness.
EXERCISES YOU CAN DO AT HOME!
Now that summer is winding down and school’s back in session, your schedule may be a bit more hectic than usual. Keeping that in mind, we have included an exercise you can do in the comfort of your own home.
CLAMSHELL (crunches w/an exercise ball)
Lying flat on the floor, arms extended overhead with the exercise ball in your hands, slowly raise the ball lifting your shoulders off the floor. Concentrate on pressing your back to the floor with your abdominal muscles so you are not flopping through the movement. Picture yourself opening and closing like a clamshell. Take the ball from your hands using your feet, and lower your legs and shoulders back to the floor, again concentrating on using your abdominals. Set a goal: start with 6 clamshells, repeating 3 times. Then gradually build…repeating as often as you can.
SQUAT AND PRESS
Target Muscles: quadriceps, anterior deltoid
Synergist muscles: gluteus maximus, adductor magnus, soleus, lateral deltoid, supraspinatus
Set-up: Hold a pair of dumbbell in each hand by your shoulders with a neutral grip. Stand with your feet shoulder-width apart.
Action: Bend your knees until your thighs are parallel to the ground. Do not let your knees pass your toes. Squeeze your glutes and stand up, simultaneously lifting the dumbbells up overhead. Repeat. (You can substitute half-filled milk jugs instead of dumbbells.)
POPEYE
Target Muscles: bi-cep, tri-cep, shoulders
Standing nice and tall – arms parallel to the floor, palms up. Using no weights or very light weights to start – bring the weights to your ears, keeping the arms parallel, and out. Slow and controlled – keeping the arms slightly bent at the elbow. Repeat.
