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Comfort Stew!

2012-01-16T16:21:00.000-08:00

**Unlike the other recipes that are posted on our blog, I did not create nor revamp this one. it is just really yummy that I had to post! ENJOY!!
4 servings

•1 lb lean beef, cubed
•3 tablespoons brown rice flour
•2 tablespoons Chinese 5 spiced spice mix (I found this amongst other goodies at Kroger in their great organic section)
•2 teaspoons ground pepper
•1 ½ tablespoons olive oil
•1 cup fat-free, low sodium beef broth
•4 garlic cloves
•1 12 ounce dark beer
•3 carrots, sliced (1/2 inch)
•3 turnips, sliced (1/2 inch)
•1 medium white onion, chopped
•2 teaspoons thyme
•1 bay leaf
Preheat oven 300 degrees

Place flour and five spice mix in plastic baggie. Add meat and shake. Heat olive oil in Dutch oven over medium high heat. Add meat and brown well on all sides, about 10 minutes). Add broth, garlic, thyme and bay leaf. Bring to a boil. Cover and bake in oven for 1 ½ hour at 300. Add carrots: cover and cook another 25 minutes. Add turnips and onions, cover and cook for an additional hour.

Chocolate Espresso Cupcakes

2012-01-04T06:10:00.000-08:00

2 eggs
3 T canola oil
2 t espresso power dissolved in 1 c hot water
1 t vanilla extract
1 c raw sugar
1 1/2 flour (1/2 all-purpose; 1/2 whole wheat)
3/4 c unsweetened dark coca powder
1 1/2 t baking soda
3/4 t baking powder
1/2 t salt
1/2 c Greek yogurt

Preheat the oven 350 degrees

Line two muffin pans with cupcake liners. Set aside.

In a large bowl, whisk together eggs, oil, espresso and vanilla. Whisk in sugar. In another large bowl, sift together dry ingredients then Stir into the wet. Add in Greek yogurt until combined.
Divide into cupcake liners. Bake until tops spring back when touched (around 18 mins). Cool completely.

Skillet white beans, spinach & tomatoes over Linguine

2011-12-30T06:06:00.000-08:00

High in calcium and very yummy; did I mention this is incredible??!!

INGREDIENTS
2 tsp olive oil
1 Tablespoon minced garlic
2 cans diced tomatoes with basil, garlic and oregano (do not drain)
1 can any white beans (I use Great Northern or Navy usually...drain!)
1 package fresh spinach
6 cups cooked whole wheat/organic linguine
6 Tablespoons Romano or Parmesan cheese (grated)

DIRECTIONS
1. Heat oil in a large nonstick skillet.
2. In a separate pan start boiling water for linguine and get linguine cooked while you continue.
3. Add garlic, saute for a minute or so.
4. Add tomatoes and beans and bring to a boil.
5. Cover with spinach, top with lid, reduce heat to low and simmer about 10 minutes. Stir occasionally.
6. Spoon tomato/beans/spinach mixture over linguine and sprinkle with cheese.
This makes 6 servings of 1 cup of pasta, 1 cup of sauce and 1 tablespoon of cheese.

Number of Yummy Servings: 6

Nutritional Info

Amount Per Serving:
Calories: 318.7
Total Fat: 5g
Total Carbs: 55.4g
Dietary Fiber: 9.2mg
Protein: 13.4g

Sweet Potato Muffins

2011-12-25T08:22:00.000-08:00

2 cups mashed baked sweet potato, about 1 large
½ cup sugar or unsweetened applesauce
4 tbsp canola oil
4 egg whites
10 oz apple butter or pumpkin butter
1 ½ cups whole wheat pastry flour
1 ½ cups oat bran
1 ½ tsp baking soda
1 ½ tsp baking powder
1 cup chopped nuts (optional)

Mix dry ingredients, then add one at a time wet ingredients until combined. Add nuts if desired.
Bake in preheated 350 oven for approximately 20 - 25 minutes.

Options: instead of sweet potato, 3 mashed bananas and 1 cup frozen berries (blueberry, blackberry or raspberry).
For Apple muffins, use 1 cup applesauce and I cup chopped apples, can add raisins or carrots also.
Have fun create!!
Makes 12 muffins

TEAM F.I.T. RECIPE - Dark Chocolate Cake

2011-12-12T09:44:00.000-08:00

2 c. whole wheat flour (or oat flour)
1 1/3 c. sugar
3 eggs
1 1/2 t. baking soda
2/3 c. unsweetened cocoa
1/2 c. butter, melted
1/4 c. flax seed, ground
1 t. vanilla extract
1 c. sauerkraut, pureed until smooth
1 c water
cooking spray

Preheat over to 350 degrees; coat Bundt pan with cooking spray; in a large mixing bowl, combine flour, sugar, baking soda and cocoa; added melted butter and vanilla extract, mix well. Add sauerkraut and blend thoroughly.

Pour batter into prepared pan; bake until a tester inserted in center of cake comes out clean, about 50-55 mins. Let cake cool and turn out onto a baking rack; cool completely. Sprinkle with 1 t. powdered sugar, if desired. (I used vanilla whey protein powder).

Yield 1 slice per serving.

Banana Bread

2011-12-09T04:41:00.000-08:00

using bananas that are over ripe will give the natural sweetened to any recipe and also cut down the amount of sugar (calories)!

3 mashed, over riped bananas
1 egg (or 2 egg whites)
1 T butter (reg or nondairy)
1 t real vanilla
1 c oat flour (organic)
3/4 t baking powder
1/2 t baking soda
1/2 c grain sweetened mini chocolate chips (or any chopped nuts or dried fruit)
3/4 c raw sugar

Preheat 350
Combined all ingredients with an electric mixer (except for chips, fruit or nuts) for 3 mins. then fold in the chips/alternatives; cut a piece of parchment paper to fit the bottom of a loaf pan; spray paper with non stick cooking spray; pour batter into loaf pan; cover loosely with aluminium foil; bake for 20 mins; remove foil and bake for another 40 mins; cool completely and slice.

Peach Crumble

2011-11-26T12:52:00.000-08:00

Serves 8
Ingredients
8 ripe peaches, peeled, pitted and sliced
Juice from 1 lemon
1/3 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup whole-wheat (whole-meal) flour
1/4 cup packed dark brown sugar
2 tablespoons trans-free margarine, cut into thin slices
1/4 cup quick cooking oats

Directions
Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray.
Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg.
In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches.
Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.

Orange rosemary roasted chicken

2011-11-26T12:43:00.000-08:00

Ingredients
3 skinless, bone-in chicken breast halves, each 8 ounces
3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
2 garlic cloves, minced
1 1/2 teaspoons extra-virgin olive oil
3 teaspoons fresh rosemary or 1 teaspoon dried rosemary, minced
1/8 teaspoon freshly ground black pepper
1/3 cup orange juice

Directions
Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray. Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil, and sprinkle with rosemary and pepper. Place the chicken pieces in the baking dish. Pour the orange juice over the chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out. Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.

Tangy Green Beans

2011-11-26T12:36:00.000-08:00

Ingredients
1 1/2 pounds green beans, fresh, frozen or canned
1/3 cup diced sweet red bell peppers
4 1/2 teaspoons olive oil or canola oil
4 1/2 teaspoons water
1 1/2 teaspoons vinegar
1 1/2 teaspoon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon garlic powder

Directions
Cook beans and red peppers in a steamer basket over water until crisp-tender. Whisk together all remaining ingredients in a small bowl. Transfer beans to a serving bowl. Add dressing and stir to coat.

Christmas Morning Cinnamon Rolls

2011-11-26T12:24:00.001-08:00

I did not create this recipe, but I had to post since my boys LOVE 'EM!
This is a little time consuming, however, they are worth the effort!

Ingredients
1 cup fat-free milk
1/4 cup canola oil
1/3 cup sugar
1/4 teaspoon salt
2 packages dry yeast
1/4 cup warm water
1 egg
2 egg whites
3 cups all-purpose (plain) flour
2 1/2 cups whole-wheat (whole-meal) flour
2 tablespoons ground cinnamon
3/4 cup brown sugar
1/4 cup raisins
1/2 cup frozen apple juice concentrate, thawed

Directions
In a small saucepan, heat the milk until just below the boiling point. Stir in the oil, sugar and salt. Remove the milk mixture from the heat and cool until lukewarm.

In a small bowl, combine yeast and water. Stir and set aside for 5 minutes.

In a large bowl, beat the egg and egg whites using a mixer. Add in the yeast and milk mixture. Mix in the flours, 1 cup at a time, until a soft dough forms.

Turn the dough out onto a generously floured work surface and, with floured hands, knead gently until the dough is smooth and elastic, about 5 minutes. Return the dough to the bowl and cover with plastic wrap. Let rise in a warm place until double in size, about 1 1/2 hours. Divide the dough in half and form into 2 balls. Cover with plastic and let sit for 10 more minutes.

In a small bowl, combine the cinnamon, brown sugar and raisins.

Spray an 11-by-14 baking sheet with cooking spray.

Using a rolling pin, roll each ball of dough into a 16-by-8-inch rectangle. Spray the dough with cooking spray. Sprinkle each rectangle with half of the cinnamon mixture. Starting at the long side, roll up each rectangle. Slice each roll into 16 pieces and place on the prepared baking sheet. Let rise until double in size, about 1 1/2 hours.

Preheat the oven to 350 F.

In a saucepan, heat the apple juice over medium heat. Cook until the juice is syrupy, about 5 to 7 minutes. Brush each roll with the apple juice. Bake until golden brown, about 15 minutes. Serve warm.

YUM!

Tasty Apple Pie

2011-11-13T17:18:00.000-08:00

Ingredients

Pie crust
1 cup dry rolled oats
1/4 cup whole-wheat pastry flour
1/4 cup ground almonds
2 tablespoons brown sugar, packed
3 tablespoons canola oil
1 tablespoon water

Filling
6 cups sliced and peeled tart apples (about 4 large apples)
1/3 cup frozen apple juice concentrate
2 tablespoons quick-cooking tapioca
1 teaspoon cinnamon

Directions
To prepare pie crust, mix dry ingredients together in a large mixing bowl. In a separate bowl, mix oil and water together with whisk. Add oil and water mixture to dry ingredients. Mix until dough holds together. Add a bit more water if needed. Press dough into 9-inch pie plate. Set aside until filling is prepared. To prepare filling, combine all ingredients in a large bowl. Let stand for 15 minutes. Stir and then spoon into prepared pie crust. Bake at 425 F for 15 minutes. Reduce heat to 350 F and bake 40 minutes, or until apples are tender.

Salad greens with pears, fennel and walnuts

2011-11-13T17:13:00.000-08:00

Ingredients
6 cups mixed salad greens
1 medium fennel bulb, trimmed and thinly sliced
2 medium pears, cored, quartered and thinly sliced
2 tablespoons Parmesan cheese, grated
1/4 cup toasted walnuts, coarsely chopped
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
Freshly ground black pepper, to taste

Directions
Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.

Pumpkin Bean Dip

2011-11-13T17:01:00.000-08:00

This is awesome, easy to make, and a huge hit at parties when you want to serve something more creative than hummus!

INGREDIENTS:

1 C (overflowing) canned pumpkin
1 C black beans (rinsed)
1/2 C cannelloni beans (rinsed)
2 Tbsp extra virgin olive oil
2 cloves garlic
juice from 2 lemons
1/2 tsp cumin (this totally made the dip!)
1/4 tsp salt
1/4 tsp pepper

DIRECTIONS:

Toss it all into a food processor and whirl away! Keep refrigerated until ready to serve. It's great with blue corn tortilla chips, pita chips, crackers, veggies, or whatever you like!

Number of Servings: 6

Carrot Pumpkin Bars

2011-11-13T16:56:00.001-08:00

Just in time for the holiday!

INGREDIENTS
Filling:
2 cups flour (1/2 white; 1/2 whole wheat)
1 1/4 teaspoon pumpkin pie spice
2 teaspoon baking powder
1 teaspoon baking soda
1/2 cup raw sugar
1/3 cup light butter/margarine, softened
1/2 cup brown sugar
2 eggs
2 large egg whites
1 can (15 oz.) 100% pumpkin
1 cup carrot, finely shredded

Cream cheese topping:
4 oz light cream cheese, softened
1/4 cup raw sugar
1 tablespoon skim milk

DIRECTIONS
Pre-heat oven to 350. Spray 15 x 10 jellyroll pan.

Prepare Filling:
In small bowl: combine flour, pumpkin spice, baking powder & baking soda.

In larger bowl: Beat sugar, butter and brown sugar until crumbly. Add eggs, egg whites, pumpkin and carrots. Beat until well blended. Add flour mixture and mix until well blended. Spread onto greased pan.

Prepare Cream Cheese topping:
Mix together cream cheese, sugar and milk until thoroughly blended.

Drop teaspoon-fulls of topping over pumpkin batter and swirl mixture with a butter knife.

Bake for 25-30 minutes or until cake tester (inserted in center) comes out clean. Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

Calories ~ 67/square

Home-Style Turkey Soup

2011-11-12T17:22:00.000-08:00

A great and healthy "Day-After-Thanksgiving" Feast!

Ingredients
1 turkey carcass
4 cups water
8 cups reduced-sodium chicken broth
4 large onions, 1 quartered and 3 chopped
1 cup diced rutabaga or turnip, peeled
1 cup chopped celery
4 carrots, peeled and cut into thin strips
1/4 cup chopped fresh parsley
1/4 teaspoon dried thyme
1 bay leaf
1/2 teaspoon ground black pepper
1/4 cup pearl barley
1 can (14 ounces) unsalted tomatoes
1 can (16 ounces) white beans, rinsed and drained
1/2 pound leftover light turkey meat, cut into bite-size chunks

Directions
In a large stockpot, combine the turkey carcass, water, broth and quartered onion. Bring to a boil over high heat. Reduce heat, cover and simmer for 1 hour.

Strain the mixture, discarding the carcass and onion. Chill the liquid in the refrigerator — overnight, if possible — and skim off the fat from the broth's surface. Return the liquid to the stockpot.

Add the remaining ingredients to the broth mixture. Bring to a simmer and cook, covered, for about 1 hour. Serve and enjoy!

Spaghetti Squash with Chicken Sausage

2011-11-10T07:35:00.000-08:00

1 spaghetti squash - cook spaghetti squash for about 45 minutes. Let cool while making
sauce. Slice in half, remove any seeds. Use fork to pull the squash into spaghetti.

Sauce:

•2 chicken sausage links
•1 tablespoon olive oil
•4 mini yellow peppers, seeded and sliced
•4 mini red peppers, seeded and sliced
•2 shallots, peeled and diced
•2 garlic cloves, peeled and diced
•2 cups of kale
•1 cup of chicken stock
•¼ cup mixed fresh herbs (oregano and thyme) chopped

In a large sauté pan heat olive oil over medium heat, add chicken sausage, breaking it
up with a spoon as it cooks for 5-8 minutes. Add garlic, peppers, shallots and herbs to
sausage cook for about 8-10 minutes. Add chicken stock and kale to the pan. Cook until
kale is soft, about 5 minutes. Add 2 cups pulled spaghetti squash to pan, heat through for 3-5 minutes. Serve with Parmesan cheese and fresh herbs!

Serves 4

Chocolate Protein Balls

2011-11-01T17:26:00.000-07:00

This is raw, enzyme rich, living energy that’s a fabulous whole food combo with amino acids, essential fatty acids, fibre, vitamins and minerals. It is a wonderful choice for an east post-workout rejuvenator.

Ingredients

½ cup raw pumpkin or sunflower seeds
¼ cup hemp or raw sesame seeds
¼ cup raw wheat germ (For a gluten free version substitute w/ additional sesame seeds if desired)
½ cup organic coconut, unsweetened
2 Tbsp organic flax seeds, ground
¼ cup honey, raw, un-pasteurized
½ cup dried organic apricots and currants combo
½ cup your favorite nut or seed butter (preferably raw almond butter)
1–2 heaping scoops of chocolate protein power (start with one scoop, taste and adjust)
1 tsp cinnamon, ground
Dash of sea salt, if desired

Optional: Additional ¼ cup hemp or sesame seeds, ground and 1 tsp cinnamon measured into a small zip-lock baggie to coat the power balls. Set aside.

Directions

In a food processor combine all of the ingredients, but the honey, nut butter, and salt. Pulse until well blended; Add honey, nut butter and salt. Blend until the mixture forms into a ball; Shape into bite size balls. Place a few power balls at a time into the baggie, shake in the sesame and cinnamon combo to coat.
*if balls tend to be on the dry side, add 1T of unsweetened almond milk or skim milk before rolling into balls.

Sun Dried Tomato Turkey Meatball with Spaghetti Squash

2011-10-27T05:57:00.000-07:00

•1 large spaghetti squash
•½ cup sun-dried tomatoes (not oil-packed)
•¼ cup boiling water
•½ cup old fashioned rolled oats
•1 lb extra lean turkey, veal or chicken (I like a blend of veal & turkey)
•½ cup feta cheese, crumbled
•3 egg whites
•2 shallots, finely chopped
•1 garlic clove, minced
•1 tablespoon freshly chopped thyme
•1 teaspoon freshly ground pepper
•½ teaspoon salt
•1 tablespoon olive oil for frying
DIRECTIONS:

In a large bowl, gently mix together sun-dried tomatoes, turkey, oats, cheese, egg whites, shallots, garlic and thyme. Add any or all of the reserve liquid from the dehydrated sun-dried tomatoes if needed for moist consistency. Season with salt and pepper. Form into small meatballs.

Bake squash in 350º oven for 45-55 minutes. Cool slightly, cut in half and scoop out the squash--it will look like spaghetti. Keep warm. Place sun-dried tomatoes in small bowl with boiling water, cover and let stand 5-10 minutes. Remove tomatoes from bowl; cool. Squeeze out moisture and chop. (Reserve liquid)

Heat olive oil in a skillet on medium high heat, add meatballs and cook through turning once, about 15-20 minutes. Remove from pan, plate the spaghetti squash top with meatballs, garnish with freshly chopped parsley. You can also mix squash with a little of your favorite
marinara sauce.

Baked Donuts

2011-10-21T07:27:00.000-07:00

1 c flour
1/3c whole wheat flour
1/2 T baking powder
1/2 skim milk (I used unsweetened almond milk)
1/3 c brown sugar
1/4 c olive oil
1/4 c plain Greek yogurt (or vanilla)
1 egg (or two egg whites)
1 t vanilla
2 T cinnamon

OPTIONAL:
2 T unsweetend applesauce
2 T unsweetend cocoa power
2T whey protein powder (cinnabun flavor)

Combine dry ingredients in a mixing bowel; In separate bowl, whisk together wet ingredients; Pour all together and using a mixer, blend until smooth; Fill each cooking reservoiur in a donut maker (I used Baby Cakes) about 2 T of batter; Bake 4-5mins.

* I like to also place hot donuts in a paper bag and dust with addtional whey cinnabun flavor protein powder. (or if you are feeling way naughty, you can sprinkle with additional cinnamon & sugar)

Veggie Curry {as meal or side "bowl"}

2011-10-21T05:37:00.001-07:00

2 packs (10 oz. each) frozen cooked brown rice *
2 T olive oil
1 T chopped fresh ginger
1 clove garlic, chopped
1 1/4 t curry powder
1 can (15.5 oz.) chickpeas, rinsed
1 can (13.5 oz.) coconut milk
1 container (5 oz.) baby spinach leaves
Salt and pepper

*I bought this in organic section at your local supermarket.

Cook rice according to package directions; In a medium skillet, heat the oil over medium heat and cook the ginger and garlic, stirring, for 2 minutes. Add the curry powder and cook, stirring, for 1 minute; Stir in the chickpeas and coconut milk and bring to a boil; cook until lightly thickened, about 4 minutes. Stir in the spinach and cook, stirring, until just wilted, about 2 minutes. Season with salt and pepper and serve over the rice.

Green Beans w/ Toasted Pumpkin Seeds

2011-10-21T05:32:00.001-07:00

Just in time for Thanksgiving!

1 T. Olive Oil
3 cloves garlic, thinly sliced
3/4 t ground coriander
1/4 c pumpkin seeds
1 1/2 lbs. green beans
1 T fresh lemon juice
Coarse salt
1/4 c chopped fresh dill

In a large skillet, heat the oil over medium-low heat; Add the garlic and cook until tender, about 5 minutes; Stir in the coriander, then add the pumpkin seeds and cook until lightly toasted, about 3 minutes.

Meanwhile, in a large pot of boiling water, cook the green beans until crisp-tender, about 5 minutes; Drain and transfer to a serving bowl.

Pour the pumpkin seed mixture over the beans. Add the lemon juice and 3/4 t. salt; toss to coat. Add the dill and toss again.

Slow Turkey Chili {EASY}

2011-09-11T04:44:00.000-07:00

Ingredients:

1 lb. ground lean turkey
1 medium onion, chopped
3 large garlic cloves, minced
2 teaspoons finely chopped chipotle chilies in adobo sauce (These veryspicy chilies can be found in cans in the Mexican section of your grocery store.)
2--14.5 ounce cans diced tomatoes with mild chilies
¼ cup orange juice, plus 2 tsp. grated orange rind
1--15 ounce can black beans, undrained
Fresh chopped cilantro (for garnish)

Directions:
Spray a large non-stick sauté pan with olive oil spray, cook onions, garlic andturkey over medium heat for approximately 8-10 minutes. Stir in chilies, tomatoes, orange juice and orange rind.
Stir in beans.
Bring to a boil; reduce heat to medium low. Cover and simmer for 15 minutes. Garnish with fresh chopped cilantro.

Makes 5 servings (1 1/3 cup each)
Nutrition information per serving:
Calories 315 Carbs 26.5g
Protein 23g Fat 13g (4.5 saturated

Linguine with Spicy Shrimp Sauce

2011-09-01T12:20:00.000-07:00

INGREDIENTS
3 T olive oil
4 garlic cloves (smashed)
1/2 t red pepper flakes
2 T (organic) sun dried tomato paste*
15 oz Italian-style canned tomatoes
1 t salt
black pepper to taste
1/4 c parsley, chopped
1 oz white wine (or low sodium chicken broth)
1 T butter (room temp)
12 oz bite-size shrimp (peeled and de-veined; heads and tails removed)
8 oz whole-grain linguine

DIRECTIONS
Heat a medium size saute pan over medium heat; Add olive oil and heat for 1 minute; Add garlic and red pepper flakes; Heat the mixture just until the garlic starts to sizzle; Cook pasta;

Add sun dried tomato paste to garlic oil mixture; Stir to combine; Add chopped tomatoes; Cook over low heat for 15 minutes, stirring occasionally; Add wine and cook for 1 minute; Add shrimp (cook just until shrimp turns pink);

Remove pan from heat and add butter; Swirl or stir pan to melt butter in sauce; Drain pasta and place on serving dish; Top with shrimp mixture.

Serves 4 (1/2 c cooked pasta, 3 oz shrimp and 1/2 c sauce).

Number of Servings: 4

Amount Per Serving:
Calories: 393.5
Total Fat: 13.8g
Total Carbs: 48.3g
Dietary Fiber: 7.4mg
Protein: 24.7g

Seafood Panzanella Salad

2011-08-26T14:06:00.000-07:00

1 lb med size shrimp, peeled and cleaned (you can use mix of calamari, scallops, shrimp or clams)
8 ounces crusty multi grain bread, cubed and baked until crisp, about 5-10 minutes at 350 (spray with olive spray and season with garlic salt)
2 large peppers (yellow, orange or red), seeded & sliced in thin strips
2 cups arugula
1 medium cucumber, seeded & sliced thin
1 pound cherry or grape tomatoes, cut in half
1 cup chopped fresh basil, oregano or thyme (I use all)
Salt & pepper to taste (Mrs. Dash's no-salt seasoning)
1 tablespoon fennel seeds
Zest & juice of 1 large lemon
3 tablespoons white balsamic vinegar
½ teaspoon honey
1 tablespoon Dijon mustard
¼ cup olive oil

Preheat grill to high heat

Place shellfish in a grill basket, season with salt, pepper and fennel seeds. Grill on medium high to high heat for about 4-6 minute until just cooked through. Set aside to rest.

In a large shallow bowl place arugula, peppers, cucumbers, tomatoes, bread cubes, and herbs. Toss well.

Mix lemon juice, balsamic, honey, Dijon mustard and olive oil, shake well and pour over salad, toss. Add seafood and lemon zest. Enjoy!

One of my Favs: Almond Butter Whey Cookies

2011-08-21T15:48:00.000-07:00

Why Whey? Isolated from cow's milk, whey protein powder is a complete protein source that has been shown to help preserve lean muscle tissue while promoting fat loss, largely due to its exceptionally high amount of the essential amino acid called leucine. Research shows that whey protein can help you torch unwanted fat without sacrificing coveted muscle.

Preheat oven 350 degrees
1/2 cup oats
1tbsp almond butter
1 scoop of chocolate whey protein powder
1 egg white
2 packets of stevia to taste
1/2 tsp baking powder
1/8 cup carob chips
Optional Ingredients: dash of cinnamon

1. Line a cookie sheet with parchment paper
2. Combine all ingredients in mixing bowl using your hands.
3. Shape the dough into golf ball sized balls. Place on cookie sheet and bake for about 10 min.
4. Serve and enjoy!

Blueberry Protein Crepes (compliments of the Eat Clean Diet)

2011-08-17T14:59:00.000-07:00

4 egg whites
1/2 to 1 scoop of whey protein powder
1 c blueberries
1 T cinnamon or unsweetened cocoa powder
1 T almond butter (or natural peanut butter)
Optional: 2 packets of Stevia

Combine protein and egg whites in a bowl and mix together until smooth; pour mixture into a nonstick pan; cook for about 2 mins.; fill the crepe's surface with nut butter and berries; fold crepe over so the berries and nut butter are in the center as filling; cook for 1-2 mins. before serving.

Calories: 130
Fat: 4g
Protein: 12g
Carb: 13g
Fiber: 3 g

Lite Summer Fritatta

2011-08-10T11:36:00.000-07:00

This is a great item for lunch, dinner or brunch. I like to serve it with a salad, fresh berries and/or almonds.

Ingredients:
2 T extra virgin olive oil
6 Large eggs, whisked
1 cup of egg whites or egg substitute, whisked
1 cup sliced sweet onions
1 cup of yellow summer squash diced
4 pieces of Canadian bacon chopped
1 cup of sweet cherry tomatoes
1 cup of Feta cheese, crumbled
¼ cup of fresh basil, chopped
2 teaspoons fennel seeds
Salt and pepper to taste/Mrs. Dash's no salt seasoning

In a large oven proof sauté pan cook the onions in 2 tablespoons olive oil and fennel seeds over medium to medium high heat; cook about 10-15 minutes until caramelized. Add the summer squash and Canadian bacon, sauté until blended. Add the cherry tomatoes and top with the egg mixtures.

Top with the feta cheese basil, salt and pepper. Cook over the stove on low for about 15 minutes and finish off in the oven at 350 for another 10-15 min. (I sometimes brown under broiler as well to cook the top if necessary).

RECIPE: A Lunchtime Make Over

2011-08-04T07:35:00.000-07:00

Tuna and White Bean Salad
(A refreshing alternative to Tuna Salad)

INGREDIENTS
2 cans chunk light tuna in water, rinsed and drained
1 can White Beans (canelli) may substitute chick peas, rinsed and drained
1 red bell pepper, diced
1/4 cup red onion diced
1 tbsp olive oil

DIRECTIONS
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.

Number of Servings: 4

Nutritional Info
Amount Per Serving:
Calories: 216.6
Total Fat: 4.1g
Total Carbs: 8.1g
Dietary Fiber: 6.1mg
Protein: 26.7g

E-Z Zucchini Parmesan Slices

2011-08-04T05:05:00.000-07:00

This quick and healthy snack tastes like a gourmet side-dish, but just takes minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.

INGREDIENTS
Zucchini, cut in slices
Parmesan Cheese, grated, 1 tbsp
I Can't Believe It's Not Butter, Original Buttery Spray, 10 sprays
Non-stick cooking spray
Additions: Mrs. Dash's no salt seasoning, sauteed onions

DIRECTIONS
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini out on the pan, then spritz with them with the butter spray. Sprinkle on the Parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!

Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it! TRY IT ON THE GRILL!

Number of Servings: 1

Nutritional Info

Amount Per Serving:
Calories: 51.6
Total Carbs: 7.3g
Protein: 3.2g

Slow Cooker Family Lasagna

2011-08-01T17:43:00.000-07:00

Cooking time should not exceed 4 hours. This is not an "all day" slow cooker meal.

INGREDIENTS
16 oz (1 lb) ground beef, 96 % lean
2 c eggplant, diced (no need to peel it)
1 jar low-sodium marinara sauce (or homemade)
1/4 t red pepper flakes
2 t dried thyme
1 1/4 c water
15 oz. ricotta cheese, part skim
1 T parsley chopped
1/4 c egg substitute(or 1 egg white)
1 c shredded Italian blend cheese (or low fat mozzarella)
6 lasagna noodles, dried, no boil variety (whole wheat)

DIRECTIONS
Brown the ground beef in a skillet over moderate heat; drain any excess fat. Stir in red pepper flakes, thyme, tomato sauce, eggplant, and water. In a bowl combine the egg substitute, ricotta, Italian cheese blend, and parsley. Place enough meat sauce to cover the bottom of slow cooker. Top with 2-3 noodles, broken to cover the meat sauce. Repeat layer. Top second layer with cheese mixture and finish with a top layer of the meat mixture. Cover and set slow cooker on low. Cook for 3 1/2 to 4 hours.

Number of Servings: 8

Nutritional Info

Amount Per Serving:
Calories: 271
Total Fat: 10.2g
Total Carbs: 18g
Dietary Fiber: 1.6mg
Protein: 24.8g

Gluten-Free Pasta With Asparagus & Lemon Cream Sauce

2011-07-29T05:15:00.000-07:00

For all of our gluten-free clients (including myself) here is one of my favs!

Ingredients:
1 16-oz bag rice pasta( penne or rigatoni)
2 tsp. olive oil
1 lb. asparagus, trimmed and cut into 1-inch diagonal pieces
2 bunches scallions, trimmed and coarsely chopped
3/4 cup part skim ricotta or low fat cottage cheese (check labels)
2 tsp. freshly grated lemon rind
salt and pepper to taste (Mrs. Dash's)
1/4 cup slivered fresh basil

Directions:
Cook pasta according to instructions on package. In a large sauté pan heat oil and saute asparagus and scallions until vegetables are tender, about 5 minutes.

Drain penne and return to cooking pot. Add ricotta cheese and lemon rind and toss. Add vegetables and stir. Fold in seasonings and basil. Serve immediately.
Serves 4

Recipe: Banana Chocolate Chip Muffins

2011-07-27T09:57:00.000-07:00

For a snack or dessert, they're good!

INGREDIENTS
1 cup bananas, mashed (about 2 1/2 medium bananas)
1 large egg
1/2 cup unsweetened applesauce
1 tbsp stevia or 1/2 cup splenda or 1/2 c raw sugar
1 cup whole wheat flour
1 cup regular flour
1/4 cup skim milk
1/4 tsp vanilla extract
2 tsp baking powder
3 tbsp semi-sweet mini chocolate chips (or grain sweetened chocolate chips)

DIRECTIONS
Preheat over to 350 degrees. Mix all ingredients in large bowl. Fill 16 muffin tins or papers about halfway. (I used an ice cream scoop to spoon it because the dough will be thick.)
Bake 350 degrees for 20 mins.
ENJOY!

Amount Per Serving:
Calories: 92.2
Total Fat: 0.6g
Total Carbs: 16.1g
Dietary Fiber: 1.5mg
Protein: 2.4g

Or try our Gluten-Free version:

1 1/2 c brown rice baking mix
2 eggs
2 T honey
1/4 c olive oil
1 c skim milk
1/2 c grain sweetened mini chocolate chips

Preheat oven to 375 degrees. Mix with hand mixer all ingrediantes together except for chips. Fold in chips. Divide into 12 paper lined muffin cups. Bake for 20 mins.

serving size: 1 muffin

Nutrieitional Info.
Calories: 121.1
Fat 4.1
Carbs. 15g
Fiber: 1.1g
Protein 3.3g

Gluten-Free Banana Bread ~ YUM!

2011-07-27T05:30:00.000-07:00

Ingredients:
1 cup mashed bananas (make sure the banana is fully ripe)
1 tsp gluten free vanilla
3/4 cup sugar
2 eggs
1/4 cup chopped nuts
1-1/4 cups rice flour
1/2 tsp baking soda
1/4 tsp salt
3/4 tsp gluten free baking powder
1/4 cup olive oil

Directions:
Preheat oven to 350°F.

Add the bananas, sugar, and vanilla to a medium bowl. Mix together at medium speed for one minute. Add the two eggs one at a time and mix until well combined, about thirty seconds.

In a separate bowl, mix together the nuts, rice flour, baking soda, salt, and baking powder. Using a wooden spoon, stir the dry ingredients into the wet ingredients until the batter is well combined and moist. Add the oil and mix on low speed until everything is well incorporated.

Spray two 8 x 4 inch loaf pans with cooking spray. Pour equal amounts of batter into each pan and bake for 40-50 minutes until cooked through. Test by inserting a toothpick in the middle and if it comes out clean it done.

Remove from the oven and let cool in the pan for five minutes. Remove from pan and let it cool on a wire rack.

Recipe: Spring and Summer Squash w/ Quinoa

2011-07-24T08:54:00.000-07:00

Meet Quinoa:
Quinoa (pronounced keen-wah) - is a delicious addition to the diet. It is not technically a cereal grain like wheat or oats, but has been cultivated and eaten as a cereal for thousands of years by South Americans. Quinoa is the tiny seed of the Chenopodium Quinoa, a leafy plant that is a distant relative of spinach and beets.

Studies show that people who eat at least three servings of whole grains a day have a lower risk of heart disease, diabetes, and cancer. They also seem to maintain a healthy weight more easily. If you’d like to try something different from whole wheat pasta, oats, and brown rice, consider this protein-rich quinoa. Because this grain is so mild-flavored and versatile, you'll find lots of easy quinoa recipes that will suit your taste and here is one to start you off to enjoy!

1 lb peeled fresh shrimp
1 red bell pepper, seeded and diced
1 medium size yellow summer squash sliced and cubed
3 garlic cloves, peeled & minced
1 shallot, diced
1 lemon, zest for garnish and juiced
2 tablespoons olive oil
2 tablespoons each fresh basil, thyme and parsley for garnish
1 cup cooked quinoa

Heat a frying pan to medium heat. Add olive oil and saute garlic with shallot for 1-2 minutes. Add red bell pepper and summer squash, cook for about 5 minutes. Add shrimp, lemon juice and zest of the lemon. Season with salt and pepper and cook until shrimp turns pink about 3- 5 minutes depending on size.

Remove from heat, add quinoa to a platter and top with shrimp and squash. Garnish with fresh herbs.

Learn Equipment "Lingo"

2011-07-23T06:39:00.001-07:00

BOSU Balance Training

The BOSU looks like a Swiss ball cut in half. It is an inflated rubber dome on a flat, round platform. BOSU actually stands for "Both Sides Up," meaning that the "ball" itself can be placed on the ground with either the flat or rounded side up. A BOSU class can include aerobic and strength training routines, flexibility exercises, and balance training. Familiar exercises like leg raises, crunches, and push-ups are performed on the BOSU--a surface that is constantly changing, forcing you to maintain your center of gravity. This makes the exercises more difficult.

What are the benefits? BOSU training helps establish and reinforce balance, stability, and core strength, and can be used for a wide variety of exercises. It is safer than a Swiss ball in that you are less likely to roll off, but it also makes workouts more challenging. It can add variety to your workout, mixing things up your traditional routine.

Exercise Extra: If your doctor has told you to train your abs or "core" due to back problems, BOSU classes could be the perfect prescription.

TEAM F.I.T. Recipe - Peach/Creamsicle Sorbet

2011-07-21T10:30:00.000-07:00

Ingredients
1 - .3oz box of peach flavor sugar free Jello
1 - 1oz box of sugar free vanilla instant pudding
1/2 - small canister of FF Reddi Whip
1/2 scoop peach flavored protein powder (optional)

Directions
Prepare Jello according to package directions by adding the hot and cold water. Stir in instant pudding powder mix and protein powder(do not prepare as normal). I use a wire whisk to mix.
Fold in Reddi Whip, and whisk until completely blended. Refrigerate for a few hours until set.

Pour into cups or into those Popsicle molds that you freeze for a refreshing treat**
Makes approx. 8 servings
You can mix up the flavors as well! Try SF raspberry jello with SF/FF cheesecake pudding or white chocolate flavoring as well. Great treat for a HOT summer day!

Cal. per serving: ~48.3 (literally!)

Recipe: Stuffed Chicken Breasts

2011-07-20T12:06:00.001-07:00

1 ½ c fresh spinach
1 T chopped walnuts
2 T feta cheese, crumbled
¼ c chopped fresh herbs, thyme, oregano & rosemary
Salt and pepper to taste (Mrs. Dash's no salt seasoning)
4 skinless boneless chicken breasts (6 oz each)
1 t olive oil
Zest of 1 lemon

Combine spinach, walnuts, feta and fresh herbs in a small skillet over low heat. Cook gently until spinach is bright green and wilted. Remove from the heat and add salt and pepper to taste. Add the lemon zest and set a side.

Heat BBQ grill to high heat.

Make a small pocket on one side of each chicken breast and stuff with equal amounts of filling mixture (you may want to tie breasts with string). Drizzle each breast with olive oil and season with salt and pepper. Grill on medium high heat for 10-12 minutes until cooked through.

Great served with mixed green herb salad!

Makes 4 servings

New Yoga Program ~ Sunday Morning Hot Flow Yoga w/ Jean Charlette

2011-07-18T15:00:00.001-07:00

Hot Yoga Benefits

Hot yoga benefits your body by being performed within a heated location. In fact, hot yoga is really a broad term referring to any form of yoga practiced in this manner. Hot yoga benefits your body because it assists your body in sweating out toxins while allowing you the practitioner to safely come deeper into asanas (poses or stretches). The room heat for a hot yoga session can stretch from approximately 30° to 50° C (85° to 125° F). Humidity can usually extend from 40% to 60%.

Hot yoga benefits your body and psyche by means of meditation and works exceedingly well to achieve harmony helping the mind act in synchronization with the body. By performing hot yoga you engage your body in focused deep breathing using heat to sweat out and detoxify impurities from the body. The direct result is the removal of anxiety, toxins and the additional benefit of weight loss.

How often do you find that you are incapable to perform your everyday activities correctly as well as in a satisfying manner because of the confusions and conflicts in our mind overwhelm forcefully upon us?

Anxiety is the number one thing disturbing all areas of our physical, endocrinal and emotional system. And with hot yoga benefits this is corrected. At the physical stage, hot yoga and its purification methods have demonstrated to be exceptionally valuable for a range of issues.

Join Jean this coming September for her Hot Flow Yoga hosted on Sundays at 8:30am at Team Fit, Chesterfield. Join the 6-week session for only $45.00. Don't forget to bring plenty of water with you.

Namaste!

Recipe: Peanut & Sesame Noodles

2011-07-15T05:04:00.000-07:00

Served cold or hot, these tangy yet sweet noodles are rich and tasty.

INGREDIENTS
2 cups of cooked whole wheat spaghetti
1 tablespoon sesame oil
3 tablespoons smooth organic peanut butter
1 tablespoon fresh ginger, chopped
red pepper flakes to taste (I used approx. 1 teaspoon)
3 tablespoons hot water
1 garlic clove, chopped
2 tablespoons low sodium soy sauce
1 tablespoon red wine vinegar
1 tablespoon toasted sesame seeds

DIRECTIONS
1. Cook spaghetti as directed.
2. Combine all other ingredients, mix until peanut butter is dissolved.
3. Add sauce to drained pasta, toss until pasta is fully coated.
4. Sprinkle with toasted sesame seeds.

Serves 4.

Nutritional Info

Amount Per Serving:
Calories: 209
Total Fat: 11g (remember, this is the "good" fat from the peanut butter)
Total Carbs: 23g
Dietary Fiber: 4mg
Protein: 8g

Recipe: Vegan Kababs and Marinade

2011-07-11T16:24:00.000-07:00

What is summer without this staple meal?

INGREDIENTS
MARINADE

2 T Red Wine Vinegar
2 T Lemon Juice
3 T Extra Virgin Olive Oil
1 T Fresh Basil, chopped
1 T Fresh Parsley, chopped
1 T, Dijon mustard
2 clove garlic, minced
salt & pepper to taste (Mrs. Dash's)

VEGGIES

2 cups zucchini, sliced about 3/4" thick
2 cups mushrooms, halved
2 cups sweet onion, quartered & pulled into chunks 2-3 layers thick
or any other veggies

DIRECTIONS
Mix together marinade ingredients.

Chop veggies into similar size pieces and arrange in a shallow pan, preferably in a single layer.

Pour marinade over veggies & refrigerate for 2-4 hours.

Remove veggies from marinade & thread onto 8 skewers. Place skewers on BBQ and grill about 10-15 minutes until tender, brushing occasionally with leftover marinade.

Recipe: Zucchini~Lemon Muffins

2011-07-08T07:02:00.000-07:00

Ingredients:
•2-1/4 cups oat flour
•1/4 cup raw sugar
•2 teaspoons baking powder
•1 teaspoon baking soda
•1-1/2 cups shredded zucchini
•3/4 cup egg substitute
•1/4 cup extra virgin olive oil
•2 Tablespoons lemon juice
•1 teaspoon grated lemon peel
1 teaspoon vanilla

Preparation:
Preheat oven to 350F. Line 12 (2-1/2-inch) muffin pans with paper baking cups; set aside.

In large mixing bowl combine flour, sugar, baking powder, and baking soda; set aside. In medium mixing bowl combine zucchini, egg substitute, oil, lemon juice, and lemon peel, stirring to combine. Add to flour mixture and stir until moistened.

Fill each baking cup with an equal amount of batter. Bake in center oven rack for 20 minutes or until golden and toothpick comes out dry. Remove muffins from oven to wire rack and let cool.

Calories: 167
Protein: 4g
Carbs: 47mg
Fiber 2 g

Recipe: Mayo-Free Potato Salad

2011-07-07T04:29:00.000-07:00

Summer time classic in a new healthy version.

1 1/2 lb. small red potatoes ~ boiled and quartered
2/3 c plain FF Greek yogurt
1 c celery ~ chopped
1/4 c scallions ~ chopped
1/4 c parsley ~ chopped
1 T lemon juice
Mrs. Dash's no-salt seasoning
1/3 c low calorie sour cream

toss all ingredients together and serve!
* For some added crunch, you can also add fresh green beans, pea pods or walnuts!

A New Twist on a Lunchtime Classic ~ Tuna Sandwich

2011-07-06T08:16:00.000-07:00

1 can white beans (rinsed and drained)
2 cans of white tuna (drained)
1/2 tomatoes, chopped
1/2 small red onion ~ finely chopped
3 T flat leaf parsley ~ copped
1 lemon (juice & its zest)
3 T. extra virgin olive oil
Mrs. Dash's non-salt seasoning
3 cups baby arugula
whole wheat sandwich wraps/ flax seed

In a large bowl, combine all ingredients except for arugula; gently toss arugula; place 3 T in wrap and fold/assemble.

Team Fit Answers Client Question: Weights or Cardio?

2011-07-04T05:33:00.000-07:00

Client's Question: I read that weight training is a lot more effective at burning fat than cardio, and if you could only do one of the two, you should weight train. Is this true?

TF's Answer: Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise.

The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training. Likewise, strength training helps to preserve bone density, balance, and many other important things.

So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout.

After you've met your 2 strength sessions per week, focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.

Recipe: Mini Veggie Frittatas

2011-06-26T16:09:00.001-07:00

Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast.

INGREDIENTS
5 egg whites
2 Tbsp FF milk
1 cup diced tomato
2 oz. goat cheese, crumbled
2 cups chopped broccoli, fresh (or frozen and thawed)
salt and pepper to taste (or Mrs. Dash no salt seasoning)

DIRECTIONS
Mix eggs and milk in a bowl. Add crumbled goat cheese and chopped vegetables. Season with salt and pepper.
Spoon mixture into muffin tins coated with cooking spray.
Baked at 350 degrees for about 15 minutes or until "set" and golden on top.
no. of servings: 9

Nutritional Info
Amount Per Serving:
Calories: 51.3/frittata

TF Teams up with Eastside Tennis & Fitness

2011-06-23T14:42:00.000-07:00

Team Fit will be now branching out to the Eastside Tennis & Fitness Club! They are the top tennis facility in the Grosse Pointe/Detroit area and offer an array of amenities to their members. With free events from time to time, tennis leagues & lessons, metabolic testing as well as child care; ETF knows how to treat their clients right!

A full schedule of fitness programs will be posted on our websites which will begin very soon. We are very excited about this new venture together and we hope you are as well. Come check out one of our programs for only $8.00/class! (You already know we will give you the full $8.00 worth of a workout)

RECIPE: Baby Spinach Salad w/ strawberries and almonds

2011-06-20T16:53:00.001-07:00

INGREDIENTS
1/3 c almonds, slivered
4 c baby spinach
3/4 c strawberries, quartered
1 T balsamic vinegar
1 t Dijon mustard
1 t honey
3 T extra virgin olive oil
Salt and pepper to taste (or Mrs. Dash no salt seasoning)

DIRECTIONS
Place the almonds in a dry skillet or saute pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. Almonds are done when you start to smell a "nutty" scent.
Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.) Wash and dry the spinach.

Prepare the dressing by placing the vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated. Place spinach in a large bowl. Add strawberries, almonds, and dressing. Toss to coat. If desired, season with a pinch of salt and pepper.

Skinny Skewers

2011-06-10T12:38:00.001-07:00

Ingredients:
•½ pound large peeled and cleaned shrimp (16)
•½ pound large scallops (about 8)
•1 large red pepper, sliced into 8 pieces
•1 large yellow pepper, sliced into 4 pieces
•1 tablespoon of fresh chopped lemon thyme
•Salt & Pepper to taste

Directions:
•Place peeled/cleaned shrimp and scallops in a medium bowl, season with thyme, salt and pepper.
•Place 1 red pepper, 2 shrimp, 1 scallop, 1 yellow pepper, 2 shrimp, 1 scallop and 1 red pepper on each skewer. Grill on medium heat turning 2-4 times for about 5-8 minutes, do not overcook.
•Serve with Serrano Mint sauce.

Serrano Mint Sauce
Makes 1/2 cup
Ingredients:
•1 cup fresh mint, chopped
•¼ cup fresh Italian parsley, chopped
•1 Serrano chili, seeds and veins removed, chopped (very spicy)
•4 garlic cloves, minced
•1 inch of fresh ginger, peeled and chopped
•2 teaspoons of honey
•2 tablespoons Tamari (organic soy sauce..low sodium)

Diet Pop Cup Cakes

2011-06-10T06:33:00.000-07:00

I usually don't like baking "empty" calorie recipes, however, I gave this frosting a nutritious make-over!

CAKE:
1 boxed cake mix (I used gluten-free vanilla flavor) DO NOT ADD OIL OR EGGS
1 12 ox can of diet soda (I used diet Dr. Pepper)
options: milled flax seed
Mix above ingredients together and bake as directed on cake box.

FROSTING:
1 large container of plain Greek yogurt
1 small box of SF pudding mix (I used vanilla)
options: cut up fresh fruit
Mix together and place in refrigerator to thicken.

Frost cooled cup cakes!

TEAM FIT CAMP ~ Damn Good Cole Slaw!

2011-06-10T04:50:00.000-07:00

1 small pack of cole slaw (any kind; can even use broccoli-slaw)
1/3 c extra virgin olive oil
1/4 c balsamic vinegar (good quality kind)
Mrs. Dash's no salt seasoning
2 T sesame seeds (poppy seeds)
1/2 c dried cranberries (dried blueberries)
1/2 c. natural walnuts (slivered almonds)
salt/pepper to taste
protein options: cooked shrimp, chick pees, tofu, grilled chicken

Mix all ingredients together...YUM! So simple, so beneficial! Remember, the recipes that I make are ones that can be altered to your taste buds/desires (alternative choices in parenthesise). Feel free to substitute nuts, fruit, seeds and protein!

TEAM FIT RECIPE: Yogurt ~ Oatmeal Muffins

2011-06-02T16:40:00.000-07:00

Ingredients
1 cup old-fashion oats
1 cup non-fat plain Greek yogurt
1/4 cup margarine
2 tablespoons brown sugar
1 banana
1/4 cup egg substitute
1 cup ww flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 cup raisins (or any other dried fruit, nuts, grain sweetened chocolate chips, whatever you have on hand!)

Directions
1. mix yogurt with oatmeal - let sit
2. beat margarine, sugar and banana together
3. add egg substitute and oatmeal mixture
4.add dry ingredients into oatmeal mixture. stir in raisins
5.spoon into 12 muffin cups coated with nonstick cooking spray
6.bake at 375 degrees for 20-25 minutes

Number of Servings: 12

Nutritional Info

Amount Per Serving
Calories: 147.2
Total Fat: 4.7 g
Cholesterol: 1.3 mg
Sodium: 247.4 mg
Total Carbs: 27.2 g
Dietary Fiber: 2.2 g
Protein: 3.9 g

Easy Shrimp Lettuce Wraps

2011-05-24T00:36:00.001-07:00

•1 lb medium sized cooked shrimp (I like to barbecue mine)
•4 small ripe tomatoes, cored and diced
•1 small red onion, chopped
•½ cup fresh or frozen white corn
•1 medium scallion, trimmed and chopped
•½ avocado, diced
•½ yellow, orange or red bell pepper, diced
•½ bunch cilantro, chopped
•Juice of 2-3 limes
•Zest of 1 lemon
•T tablespoons white balsamic vinegar
•½ teaspoon cumin
•8 butter lettuce leaves

Combine all ingredients with the exception of the lettuce leaves in a large bowl, tossing careful; Fill each lettuce leave with a portion of the shrimp salsa mix.

4 servings

TEAM FIT RECIPE: Key Lime Pie

2011-05-20T11:29:00.000-07:00

FILLING:
1 large container of plain Greek yogurt (FF)
1 small pack of sugar free lime Jell-o mix

CRUST:
3 cups old-fashion oats
2 cups graham cracker crumbs
~ 1/2 c. organic coconut oil (melted)

Mix filling in large bowl and refrigerate;
Pre-heat over to 350 degrees; mix oats and graham cracker crumbs in another bowl; microwave coconut oil until melted; pour over oats and crumbs until well blended with fork; press in Pam sprayed pie pan (or make into tarts with cupcake pan by sprinkling mixture into papers SEE PHOTO);

bake crust for 8 mins. cool completely. Once cool, place filling in crust and FREEZE to set (about 30 mins.) Then chill in refrigerator until ready to eat; garnish with fresh lime slice; enjoy!

Refreshing!

TEAM F.I.T. Pineapple Onion and Bacon Pizza

2011-05-19T10:15:00.001-07:00

When you are craving pizza, but don't want all the guilt!

INGREDIENTS
Crust:
1 premade pizza crust (whole wheat.gluten free)

Toppings:
4 slices center-cut bacon
3/4 cup (6 ounces) shredded part-skim mozzarella
1/4 cup diced red onion
1 cup pineapple chunks (fresh or canned, drained)

Sauce:
4 Roma tomatoes, peeled, seeded and cored
1/2 tsp Italian seasoning (Mrs. Dash's no salt)
1/2 tsp basil
1/2 tsp fennel seed
1/2 tsp salt
1/2 tsp red pepper flakes
1/2 Tbsp extra virgin olive oil
1/4 t minced garlic
1 t brown sugar (unpacked)

DIRECTIONS
Set a large frying pan over medium heat, spritz with nonstick cooking spray and add bacon. Cook bacon for eight minutes, flipping every two minutes to keep it from curling up. Place bacon on paper towels to drain. The bacon should still be flexible and soft; it will crisp up on the pizza. Tear into small pieces.

Place tomatoes in a blender along with all the spices, salt, sugar and oil. Blend till smooth and pour into pot. Cook on medium high for 30 minutes or until reduced by half.

While the tomato sauce is cooking, dice the onions and drain the pineapple.

Roll out the dough into your desired shape and thickness. Place on a baking sheet lined with aluminum foil and sprayed with cooking spray. Preheat the oven to 425

Place 1/2 cup of sauce on pizza. Sprinkle on 1/2 cup of cheese, 1 cup of pineapple and bacon pieces. Sprinkle on remaining 1/4 cup of cheese.

Bake in oven for 14 minutes on middle rack. If you prefer a browner pizza, broil pizza for an additional couple of minutes, watching to ensure it doesn't burn. Once it looks good and brown remove and let sit for 10 minutes to let the cheese firm up a little. Slice into eight pieces.

Number of Servings: 8

Nutritional Info
Amount Per Serving:
Calories: 183.2
Total Fat: 5g
Total Carbs: 28.3g
Dietary Fiber: 0.9mg
Protein: 7.6g

Recipe: Garlic Pita Chips

2011-05-14T08:53:00.000-07:00

INGREDIENTS

•2 pita breads
•4 teaspoons olive oil
•1 garlic clove, crushed
Mrs. Dash's no salt seasoning

DIRECTIONS
1. Heat oven to 350.
2. Using a small knife or kitchen scissors, cut along circumference of each pita bread to remove folded edge.
3. Combine oil and garlic in a bowl.
4. Brush each pita round with the oil and garlic mixture and sprinkle with seasoning.
5. Stack the rounds and then cut into 8 wedges.
6. Arrange wedges in a single layer on a baking sheet and bake for 8-10 minutes until chips are golden brown.

Makes 32 chips, 8 chips per serving.

Fitness Tip of the Day

2011-05-09T11:18:00.000-07:00

Fitness To-Do's

Starting a fitness program doesn't have to be overwhelming when you are armed with the proper tools to get things rolling. Once you've committed to getting in shape, there are several things you can do to ensure you'll exceed your short and long term fitness goals.
Write down your fitness goals. You're more likely to stick with a program when you have set specific goals.
Always eat a well-balanced diet that includes ample servings of vegetables and fruit.
Assess your current fitness level before starting an exercise program. You'll be able to establish goals that meet your specific fitness needs.
Talk to your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
Always stretch before and after your exercise routine. Make sure your muscles are warm first!
Don't over do it! Slowly increase the intensity of your workouts.
Diversify your workout routine. If you do the same exercises day after day, you'll quickly tire and may hit a plateau. Team Fit offers an array of fitness format classes so there should be no problem with finding something different to enroll in. All programs are fun and effective with motivating, well educated trainers.
Work out with a friend. You'll help motivate each other.

With a little extra planning, you, as well as others, will see quicker results, boosts of energy and self-esteem while living a healthy lifestyle.

TEAM FIT RECIPE: Bark!

2011-04-22T13:45:00.000-07:00

1 lg. bag of puffed brown rice
1 bag of grain sweetened chocolate chips
1 container of dried blueberries
natural almonds
natural shredded coconut

Place all ingredients in LARGE bowl except for chocolate; Place chocolate chips in saucepan and melt over low/med. heat; Once melted, pour over dry indigents until well coated; Place on cookie sheet(s) and transfer to freezer; Once set, take out and break into hand (or bark) size pieces.

TEAM FIT RECIPE ~ Spring Pasta Salad

2011-04-11T15:24:00.000-07:00

•¼ cup extra virgin olive oil
•1/3 cup minced shallot
•1 minced garlic clove
•2 tablespoons fresh lemon juice and zest of 1 lemon
•Salt and pepper to taste (or Mrs. Dash's no salt seasoning)
•1 cup cooked whole wheat pasta (small tube, orzo or bow tie)
•1 cup of your favorite fresh herbs, chopped
(I use basil, oregano and Italian parsley)
•½ cup fresh shelled sweet peas, blanched
•½ cup ricotta, freshly grated
•3 sliced radishes

Stir together olive oil, shallot, garlic, lemon juice and zest, season with salt and pepper and set aside. Cook pasta until al dente in a large pot; Drain; Transfer pasta to a medium size bowl; Stir in the olive oil mixture and let cool slightly; Stir in the herbs, peas and cheese; Season with salt and pepper to taste.

Great served as a side dish or you can add your favorite protein! I like leftover grilled salmon or shrimp.

Recipe: Chocolate Zucchini Snack Cake

2011-03-27T18:08:00.000-07:00

1 1/2 c whole wheat flour
3/4 c unsweetened cocoa powder
1 1/2 t baking powder
1 t esperesso powder
1 t salt
3/4 c raw sugar
2 eggs plus 2 egg whites
1/3 c extra virgin olive oil
2 c shredded zucchini
2 6 oz. containers of plain Greek yogurt

Preheat oven to 350 degrees
Pam spray 9 inch square metal baking pan and line bottom with parchment paper; grease paper; in a large bowl combine the flour, cocoa powder and salt; blend with mixer; beat in sugar and all eggs at med. speed for ~ 3 mins.; whisk in oil and stir in zucchini; stir in flour mxture and 1 container of yogurt; pour into pan; bake until springy (~ 35 mins); cool; stir warm with remaining yogurt on top.

**I also made mini cupcakes with this recipe.
Makes ~ 48 mini cupcakes

TEAM FIT ~ Pop-Peas

2011-03-24T08:53:00.000-07:00

1 can chick peas (ceci beans)
1 T extra virgin olive oil
Mrs. Dash's No Salt Seasoning

Pre-heat oven 400 degrees

Drain and rinse beans in colander with water; After completely dried, place beans in bowl and mix in oil and seasoning; Spread onto a PAM (non-flavored) sprayed cookie sheet; Bake at 400 degrees for 40-60 mins, constantly rotating to prevent burning. Cool and ENJOY!!!

A crunchy protein paked snack!

TEAM FIT: In the News (The Voice Newspaper)

2011-03-22T06:56:00.000-07:00

Workout Trends Remain Steady
Published: Tuesday, March 15, 2011 ~ The Voice Newspaper
By Courtney Flynn, Associate Editor

About 20 ladies get their morning workout in at Chesterfield Township's Team Fit workout facility last Wednesday morning. These women are breaking a sweat during the body boot camp. Those getting a workout in this year have been more serious than ever, trainers say, and the memberships show it.
While the number of gym memberships generally swell come Jan. 1 and then start to dwindle down again once spring comes in, this hasn't been the case for 2011.
"For the spring we are not seeing any kind of decline whatsoever," Jill Turvey, owner of Team Fit, said. She said the people who have signed up for the various classes her training center offers in Chesterfield Township are committed to getting, and staying, in shape.

This year, Turvey said the Zumba, boot camp, cycling and boxing classes have been the most popular. Zumba is a group exercise class that uses Latin dance themes to get people moving to drop weight. Cycling has class participants ride a stationary bike, at various speeds and tensions, for the entire length of a class. Boxing, which seems to be gaining the most attention next to Zumba, teaches people the basics of the fast moving, discipline required sport. "People must need to get their aggressions out," Turvey jokingly said about why the boxing classes always fill up.

She said she has seen a slight increase recently though, which she attributes to people feeling the time crunch on getting the perfect beach body or fitting into that size 2 wedding dress.

While some personal trainers are not using any new or innovative techniques in personal training session, Turvey said she is taking steps to make fitness more appealing to everyone. "We get them to think outside the four walls of the gym," Turvey said. One example of this is holding the morning boot camp classes outside once the weather warms up. Turvey said these classes, which are made up of a cardio, step and interval training format, can draw upwards of 40 people at 6 a.m. While workout trends come and go, calisthenics, cardio and weight training are exercise techniques that will always bring results.

Spring into a Healthier Body with My Favorite Things - Holistic Remedies

2011-03-13T07:57:00.000-07:00

At Team Fit, we assist our clients with top fitness work-outs, nutritional advice and overall wellness treatments. One of my clients recently let me know how much she's benefited by some of the remedies discussed with me, so I'm going public with my favorite things. Here's my top 5 in no particular order!

Raw Honey - Healing benefits of this food date back to ancient times. When honey was found in the ancient tombs, it's consistency hadn't aged at all and is well known as nature's preservative. In it's unpasteurized, natural state, it is packed with essential nutrients, including ascorbic acid, riboflavin, thiamine and trace minerals. As a carbohydrate, it also serves as an excellent source of quick energy because it absorbs rapidly into the bloodstream. Raw honey from the area you live in can also enhance the function of your immune system by creating resistance to allergins. And it tastes great every morning in my tea!

Anti-oxidant rich fruits and vegetables - Obviously! Every day colorful fruits and vegetables must be rotated into our diets. Focus on the season. As we move into spring, more berries are available in addition to citrus fruits. Eat plenty to balance appetite between meals and satisfy cravings for sweets. Place bowls of fruit out for your children rather than boxed snacks. Enjoy the taste of nature!

Herbal Teas - Although many of us rely on a caffeine jolt to get us going, I let go of coffee over 5 years ago and instead stimulate my body each day with peppermint tea. I have a bin of a variety of herbal teas to choose from depending on the time of day & mood. Yet my favorites are my morning mint, green tea & it's royal sister white tea (both anti-oxidant noteworthy) and chamomile each night. Chamomile has calmative properties to relax our minds as well as the digestive tract. It's also a treat to place cool wet chamomile tea bags on tired or swollen computer eyes....sit back & unwind!

"The 3 A's" - Arnica, Almond Butter and Avocados. Arnica gel is my go-to for any muscle strain, bruising or joint soreness issue. It's healing properties facilitate recovery of injuries under the skin's surface. Arnica Montana is the name of it's plant source and is also available orally at health food stores. Make sure to get assistance on how to dispense it from its container. Next is Almond Butter. It's available raw, creamy, roasted and crunchy. I like the roasted variety and blend it with natural peanut butter. The oils in almond butter act as a lubricant for our intestines and allow for regeneration of healthier organs. And it tastes delicious! Lastly, the avocado also contains monounsaturated oils which lubricate our organs and the result is healthier, more vibrant and youthful looking skin. The amazing avocado also contains properties that bring appetite control and assist in balancing female hormones.

Oxygen - It's actually my Numero Uno on the list of remedies for everyone! Many of our maladies could be assisted if we were better hydrated and slowed down the pace of our intake of air. A great guideline is to drink one-half your body weight in ounces each day. With highly active people I suggest even more clear fluid (water or herbal tea) every day. And, believe it or not, how we breath is incredibly powerful. By taking longer, slower breaths and consciously breathing into the base of our lungs, we activate our diaphragms, massage all of our internal organs (especially the heart) and our health thrives!

My favorite things, in a nutshell......Know that our bodies are the informants of our health and what you do today for your well being lays the groundwork for a healthier tomorrow.

RECIPE: Turkey Chili

2011-03-13T07:45:00.000-07:00

I received this recipe from one of my dear clients. It is FANTASTIC! Give it a try and I am sure you will agree.

1tbsp Olive Oil
1 Small Onion diced
1 lb. Ground turkey
1 Can diced tomatoes w. jalapenos
1 Can of Chickpeas, black beans and kidney beans
1 Can of Chicken broth
salt, cumin, cinnamon and cayenne pepper to taste

In a large pot, heat the oil on medium-low. Add the onion and saute until soft. add the turkey and brown. add the remaining ingredients. Stir and bring to a boil, then reduce heat and simmer for 20 minutes.

Arugula Pesto and Grilled Jumbo Shrimp

2011-03-10T19:02:00.001-08:00

4 servings
2 cups of fresh arugula
1 garlic clove
½ cup plus 2 tablespoons olive oil
¼ cup parmesan cheese
Salt and freshly ground pepper to taste
1 pound jumbo shrimp, cleaned and peeled
Lemon zest
Fresh chopped parsley

Blend arugula and garlic in a food processor until finely chopped. With the machine running, gradually add ½ cup oil, processing until well blended. Transfer the pesto to a med size bowl. Stir in the parmesan. Season with salt and pepper to taste.

Prepare the grill (high heat). Using a knife, cut the back of the shrimp, place shrimp in a zip lock baggie, add 2 tablespoons olive oil. Rotate baggie a few times, remove shrimp and salt lightly. Grill for about 2-3 minutes per side. Transfer the shrimp to a plate and serve with arugula pesto and grilled mixed veggies.

Garnish with lemon peel and parsley. Great served over whole wheat pasta or rice

TEAM F.I.T. Recipe: Chocolate Chip/Walnut Cookies

2011-03-10T14:29:00.000-08:00

2 c. oat flour (see below for gluten-free version)
3/4 c old fashion oats (see below for gluten-free version)
1/2 c walnuts (or any other nut you prefer)
1 c. grain-sweetened chocolate chips (see below for gluten-free version)
1/2 t. sea salt
1/8 t. cinnamon
3/4 t. baking soda
1/4 t. cardamom
1/3 c. maple syrup
1/3 c. heated organic coconut oil
3 T. water or unsweetened almond milk
1 T. vanilla (or almond) extract

flax seed (optional)

Heat oven 350 degrees; mix all dry ingredients together; set aside; blend all wet ingredients and slowly add dry mixture to wet; place mixture in refrigerator for 15 mins or until firm; line cookie sheet with parchment paper; spoon mixture into T or T 1/2 size cookies; bake cookies 12 mins.

Makes ~ 3 dozen cookies
~ 87 calories/cookie

GLUTEN-FREE OPTIONS:

TEAM FIT RECIPE: Breakfast Cookies

2011-02-18T15:24:00.001-08:00

2/3 cup honey
less than 1/4 cup organic maple syrup
4 egg whites
2 cups organic/natural peanut butter
1 teaspoon vanilla
4 cups granola (all natural)
¼ cup wheat germ
2 cups old fashion oats
*Nuts optional if not in granola, dried fruit as well (1 cup each)

Beat peanut butter, honey and vanilla. Add egg whites, mix well. Stir in granola, wheat germ, oats, nuts and fruit. If mixture is to dry add a little milk or almond milk.
Use a ¼ cup measuring cup, drop cookie mix on cookie sheet, and flatten with a fork.

Bake for 10-12 minutes at 350, do not over bake. Cool on wire rack.
Great stored in freezer

Recipe: Grilled Chicken Tarragon Salad

2011-02-18T14:42:00.001-08:00

Serves 2
2 skinless boneless chicken breasts seasoned and grilled, cut into cubes
4 cups spring salad mix
1/2 cup chopped crimini mushrooms
1/2 cup fresh halved sugar snap peas
1/3 cup feta cheese
1/4 cup toasted pine nuts
1/4 cup freshly chopped tarragon
Place lettuce in a large bowl, add all above ingredients, dress the salad, toss and serve!

Salad Dressing:
1/4 cup olive oil
1 tablespoon Dijon mustard
1 garlic clove, minced
1/3 cup white balsamic vinegar
1 teaspoon fresh minced ginger
Zest of 1 lemon

Place above ingredients in a jar, shake until well combined.

Recipe: BBQ Shrimp Tacos

2011-02-18T14:11:00.000-08:00

Serves 4
1 pound raw shrimp, peeled and cleaned
8 fresh corn tortillas
1 red bell pepper
2 cups of cabbage, shredded
½ avocado
Salt & pepper to taste
1 lime
Olive oil spray

Heat BBQ on medium high
Salt & Pepper shrimp and barbecue until just cooked through (about 3-5 minutes)
Spray tortillas with olive oil and grill for 1 minute turning once

Pico de Gallo
2 cups of seeded diced roma tomatoes
½ cup chopped sweet onion
½ cup chopped fresh cilantro

Juice of 1 lime Mix tomatoes, onion, cilantro and squeeze lime juice over

Sour Cream Topping
2/3 cup light sour cream (or better choice...plain Greek yogurt)
Juice of 1 lemon
1 teaspoon cayenne pepper

Mix the sour cream with juice of 1 lemon, add cayenne pepper and mix well

Now build your taco:
1 tortilla
Cabbage
4 shrimp
Red pepper
Avocado
Pico de gallo and sour cream

Serve with black beans!!!

RECIPE: Chocolate Avocado Mousse

2011-02-17T15:50:00.000-08:00

2 oz. dark unsweetened chocolate (70% to 85% cacao solids)
1 avocado
1 Tbsp. unsweetened cocoa powder
2 Tbsp. agave nectar (or honey)
1 tsp. vanilla extract

Microwave chocolate in a large mixing bowl until it's melted. Add remaining ingredients and mix until smooth. For best results, use a hand mixer or food processor. Serves 2.
Preparation Time: 10 minutes

Yum!

Recipe: Grilled Salamon with Kale Cranberry Salad

2011-02-10T17:00:00.000-08:00

1 lb wild salmon (skin on one side)
1 tablespoon fennel seeds
Salt & pepper to taste
Heat grill/grill pan to med high heat. Season salmon with salt, pepper and fennel seeds, place non skin side down on hot grill first, cook about 3-5 minutes and then turn over. Cook another 3-5 minutes depending on thickness. Take off grill and set aside.

Salad
1 bunch of kale, cleaned and chopped
½ cup dried cranberries
½ cup pine nuts
1 lemon juiced
1/3 cup of olive oil
1 teaspoon crushed fresh ginger
Salt & pepper to taste (or Mrs. Dash non-salt seasoning)

In a large bowl mix the kale, cranberries and pine nuts. Whisk the lemon juice with olive oil and ginger until smooth. Pour dressing over kale mix, season with salt and pepper.
Take the skin off the salmon, place kale on a large serving tray and top with salmon.
Serve with couscous or wild rice.

4 servings.

Boot Camp Recipe: Mixed Cereal Bars w/ Cranberries

2011-02-10T13:04:00.001-08:00

Cranberries are packed full of vitamins that can help one avoid urinary tract infections, kidney stones, high cholesterol and even cancer. These powerful berries have also been shown to aid the body in fighting against macular degeneration. In addition, cranberries can help aid in recovery from a stroke, and can help blood vessels to function better.
Proanthocyanidine, a compound found in cranberries, prevents plaque from forming on teeth.

Try these bars that are made with this super little fruit along with fiber and protein!
1/4 cup milled flax seed
3/4 cup honey
3/4 cup natural peanut butter (Smooth or Chunky work)
1/3 cup dried cranberries (or your favorite dried berry)
4 cups organic Honey Nut o's
4 cups corn flakes

Directions
In a large pot combine honey and peanut butter and melt together; Add cranberries and cereal and mix well; Place a sheet of parchment paper on a large cookie sheet or a 9x13 cake pan and spray with cooking spray; Pour contents onto greased paper and smooth out evenly; Press down on mixture until it is packed very tightly into pan. Chill in fridge for at least 30 minutes. Kids LOVE them!

Number of Servings: 24

Calories: 126.6
Total Fat: 4.4 g
Cholesterol: 0.0 mg
Sodium: 113.7 mg
Total Carbs: 19.3 g
Dietary Fiber: 2.1 g
Protein: 2.8 g

Personal Reflection: What we can learn from our path to the present

2011-02-04T13:32:00.000-08:00

Who I am really keeps surprising me.
- Poet Nikki Giovanni
Often in moments of discouragement or depression, it's easy to feel that your life is going nowhere or that change is impossible. But it's simply not true! Take a minute to think back over your life. Chances are, you'll see a lot of growth in all of your formative areas. From childish playing, to youthful impulsiveness and adult reasoning, life sure has taken you on a rollercoaster hasn't it? When you were young, someone probably asked you what you wanted to be when you grew up. If someone posed that same question to you now, what would you say? Let this reflection be an indicator of your dreams.

Program Updates

2011-02-01T16:20:00.000-08:00

Wed., Feb 2- ALL PROGRAMS HAVE BEEN CANCELED ~ BE SAFE!
Tues., Feb. 1- We have had a few calls and just wanted to let people know that all programs are being held as scheduled tonight. We are monitoring the weather conditions and will post if there are any cancellations. Stay safe & warm.

Let's Move ~ Festival of Races

2011-01-26T09:34:00.000-08:00

The Let's Move Festival of Races Macomb was organized to promote health and fitness for all Americans through a premier running event in Macomb County. The Macomb Health and Fitness Foundation, Inc, a non-profit organization, objective is to promote healthy lifestyles throughout an individual's lifetime. In support of this objective, this annual event will include events for the adult physically fit competitor and also events designed to promote physical fitness in children and support the active lifestyle for seniors.
The "Let's Move" Children's Last Mile run is designed to introduce and cultivate a desire for disciplined physical fitness from a young age.
Proceeds generated from the event will be returned to the community through grants to civic and philanthropic organizations of Macomb County in support of healthy living education and physical fitness.
Register by January 31st to receive a discount rate.
Race Packet Pick-up at the Let's Move Macomb Health and Fitness Expo.

You can register online at www.active.com or CLICK HERE TO DOWNLOAD PRINTABLE REGISTRATION FORM

TEAM F.I.T. RECIPE: Greek Yogurt Sauce

2011-01-22T13:34:00.000-08:00

Benefits of Greek Yogurt:

Did you know that Greek yogurt contains 3 times the amount of protein than reg. yogurt! Greek style yogurt is a great alternative for people who want the creaminess of full-fat yogurt for fewer calories and fat grams. Greek yogurt is produced by straining off the liquid whey, which concentrates the protein in the yogurt. You can usually find fat free and low-fat Greek yogurts, often plain, that are naturally creamy. While Greek yogurt is even lower in lactose (great for people with intolerance, some of its calcium is lost during the straining process.

DIP RECIPE:

1 Large container of PLAIN Greek Yogurt; any name brand (FF)
1/2 packet of Hidden Valley Dill Seasoning
fresh minced dill
Mrs. Dashes No-Salt Seasoning
1/4 English cucumber (finely chopped)

Mix all ingredients together. Enjoy on sandwiches, whole-wheat pita roll ups, veggie sticks and salads! YUMMY!!

Recipe: Spring Rolls

2010-12-30T12:23:00.000-08:00

This recipe is really easy; it's really more of a process than a recipe. Rice paper wrappers, which are available in the ethnic sections of most larger supermarkets these days, are a great way to wrap your veggies and protein for a quick snack or light lunch. Use whatever vegetables and protein you have on hand; feel free to improvise! The only tricky part is learning how to handle the rice paper; after that, it's a cinch!

INGREDIENTS
3 sheets of rice paper

Basil Sauce
1 T fat-free mayonnaise
1 T prepared pesto
1/2 t Dijon mustard

Thai Sauce
1 T fat-free mayonnaise
1 T Thai sauce

Filling
1 c carrots, shredded
1 c broccoli slaw or chopped broccoli
2 bell peppers, sliced
1 c mushrooms, sliced

Protein:
6 oz fresh chicken breast
6 oz low-fat mozzarella

DIRECTIONS
Make the sauce of your choice by combining the ingredients in a small bowl. Place the rice papers one at a time in a flat dish filled with hot water. Immerse for 5 seconds. Remove from the water and lay flat on a clean kitchen towel. Spread desired sauce on the rice paper then fill with 1/3 of the vegetables and meat or cheese. Fold in sides of the paper to form a seal, then roll from the bottom of the circle away from you to form an egg roll shape. Repeat until all three rice papers have been filled. Slice each roll in half and serve!

Number of Servings: 6

Nutritional Info
Amount Per Serving:
Calories: 110.2
Total Fat: 3.9g
Total Carbs: 9.7g
Dietary Fiber: 2mg
Protein: 9.1g

Basic Cake Mix (determine flavor by adding options)

2010-12-11T09:00:00.000-08:00

1/2 c sugar in the raw
3/4 c natural applesauce (or pumpkin puree)
3 egg whites (or 1/3 c. of Egg Beaters)
1 T baking power
1 t vanilla
1 1/2c flour (can be 1/2 white and 1/2 whole wheat)

Preheat over to 350 degrees

Mix all dry ingredients together in large bowl; add egg whites 1 at a time; whip until smooth; add applesauce and vanilla; add options (see below); spray bottom of 9x9 cake pan; pour batter in pan and cook at 350 degrees for 25-30 mins.

* options ~ add any of these to mix up the flavor: 1/2 c. mini chocolate chips, 1/2 unsweetened coconut, 1/2 c. walnuts, cinnamon or even dried cherries and chocolate chips

Client's Comment

2010-12-04T06:31:00.001-08:00

The step class was great! I don't think I've done step in about 15 years! I think it's awesome that you can do a make-up class if you can't make it to one from the session you signed up for. You offer such a wide range of classes. You've got a great thing going! Can't wait to check out the new location ;o)

Are You Busy?

2010-11-28T05:35:00.000-08:00

It seems like everyone near me is talking about being busy...Too busy. As a busy professional myself, I know what it's like to juggle many things on your plate. But then again, everyone I know is busy. So, whether it's your job, shuffling the kids to school or sports, or just trying to balance the daily demands of life, the million-dollar question is, are you busy doing the right things?

Just the other day, I heard someone comment on how we are surrounded by clocks. Think about it: We hang clocks everywhere and often wear one on our wrists. We are slaves to time. So it doesn't matter whether you know the time by your phone, PDA, cable box, microwave, heart rate monitor, watch or the movement of the sun, life isn't slowing down anytime soon. Those of us who are busy are going to stay busy. Here are a few suggestions to help make sure you're busy doing the right things:

· Game plan. Call this "Blue-sky" strategic planning time. Make sure you know where you're going. Otherwise, you will just be stuck in "busyness." Know where you want to be one year from now. Know where you want to be 90 days from now. Know where you want to be 30 days from now. Your daily decisions should all be influenced by the direction you have chosen for your future.

· Just say NO. By saying "NO" more to the things you don't want in your life, you are saying "YES" to the things you do want in your life. And that includes more free time, family time, exercise time, and relaxation time. Be a strategist - not an opportunist. If an opportunity fits within your strategy, say yes. If it's just an opportunity that will not help you live your purpose, say NO. Simplification feels oh-so-good.

· Win the Day. I say it all the time and I will say it again. Focus on the here and now. While the pressures of work, family, school, sports, etc. all add up, I get a lot of salvage (and sanity!) out of focusing on "Winning the Day." This keeps me focused on what I can control - not on what I can't.

· Stay Focused. I think people get scattered. They are checking email, and then a Facebook alert pops up. Then another important email pops and they hop back to that. Then the phone rings in the office, and they are texting someone at the same time they are in a phone conversation... Before you know it, you have three conversations going on and five files open on your desktop. Many ultra successful entrepreneurs say one of the key characteristics of extremely high performers is the ability to be "single-focused" on important projects. Remember the ABCs of time management? Focus on the As and forget the Cs until something changes and today's C becomes tomorrow's B or A. What's the best use of your time right now?

· Create the right To Do List. I've worked hard to organize my time this year and it has resulted in much higher productivity. I now have a "Big 5" for my life, for my year, for the week, and for each day. Each day, I know exactly which 5 things must be done to create a winning day. I don't go home until they've been completed.

TEAM F.I.T. CAMP ~ Chocolate Oatmeal Muffins

2010-11-19T14:55:00.000-08:00

1 c. whole wheat flour
1 t. baking powder
.5 t. baking soda
.25c brown sugar
1 t. cinnamon
1t. pumpkin pie spice
.5 c mini chocolate chips (this can also be substituted for blueberries, any nuts or canberries!)
1 t. vanilla
1 c. old-fashion oats
1 c. skim milk
.5c unsweetened applesauce
2 egg whites or 4T Egg Beater Egg Whites

Soak the oats in milk for 10 mins.; Pre-heat oven to 400 degrees. Whisk all ingredients except for chocolate chips and mix until combined; Do not over mix the batter or the muffins will be tough; Fold in chocolate chips; Spoon mixture evenly into cupcake pan; Bake for 17 mins or until done; Remove from pan; Eat and enjoy!

Number of servings 17
Fat 3 g
Calories: 120
Protein: 3.2 g

Feature Article: Choose Change Before It Chooses You

2010-11-10T12:44:00.001-08:00

As many as you know, my mom was diagnosed with stage 4 brain cancer this past Christmas Eve. It has been a roller coaster of a ride for the whole family. She underwent surgery to remove the mass which then followed with chemotherapy and intense radiation treatments. The doctors indicated that the surgery and treatments were successful and she seemed to be in the clear, however, this past week things have changed a bit. She has become weaken and has even fallen a few times during the day. Under her doctor's advise, a second MRI was scheduled to see if swelling has occurred on her brain once again. The results are pending at this time.

What's shaking up your life right now? Are you built to withstand sickness? Sudden change comes in many forms... from diseases, loss of a job, loss of the family home, to injuries... to anything. Oddly, the recovery process after such a set back is a lot like the recovery process after a physical injury or an accident - everything depends on the strength of your infrastructure. Just like a building, when our physical (and mental) "infrastructure" is strong before injury, we recover faster and experience less damage.

My team and I work daily with all types clients. From post-injury to post-surgery; from post-pregnancy to the obese. At Team Fit, we specialize in personal training, fitness and nutrition. But what if the injury is emotionally devastating, like divorce or financial worry? The tools we use and the services we provide help clients prepare for, cope with and recover from change of all kinds - emotional and physical. Central to our philosophy is the belief that we can be better prepared for change by strengthening the infrastructure of the mind and the body.

Heraclitus, an ancient Greek philosopher, wrote some pretty wise words: You cannot twice step into the same river. Think about it... Change occurs everywhere, everyday for everyone. Life does get shaken up. Whether you experience change in your health, fitness, relationships, family life, finances, career, spiritual life, or mindset; when it occurs, your ability to adapt and to thrive is a direct result of life-long preparation - physical and mental readiness. Now is the time to get in shape for life. Choose change before it chooses you.

First, recognize that change comes in different forms. We know it can be sudden, and other than winning the lottery, sudden change is often the most frightening. But, it can also be evolutionary - with each decade of life, we adapt to our changing bodies. And, it can be revolutionary - we seek change through weight loss, improved fitness and nutrition, etc. There is so much about change that is good. As a trainer, fitness instructor and life coach to aspiring souls everyday, I get to witness positive change all the time. It's revitalizing, rejuvenating and inspiring.

What can you do?

Open your eyes, your heart, your body and your mind to change, and embrace it. Own the changes in your 30-year old body (or 40 or 50 or 60 or beyond). Eat and train smarter to achieve the results you desire. Ask your family how you can be a better mother, father, husband, wife, brother, sister, son or daughter. Listen to them, and invest time now for your future together. Stop and take an accounting of the changes in your finances, business or career. Don't like what you see? Make change. Find help. Seek expert advice. Struggling with a negative outlook? Spiritually uninspired? Look around you. Who's feeding you a diet of negativity? Seek a positive environment. Censor your own thoughts. Read to learn, to grow and to improve. It's time to update your physical and mental playbook.

We're all human and to counter our natural tendency to resist the unknown, we were built to seek our potential. Unlock the gate that's holding you back. Stop choosing the safe and familiar over something new and possibly better. Take a risk. Don't wait for change to choose you. Experiment with it. You'll be stronger, wiser and infinitely better prepared for life!

Great Ways to Train For a Marathon

2010-10-25T05:40:00.000-07:00

Great Ways to Train For a Marathon
December 12th is the Annual Jingle Bell Run in the beautiful downtown New Baltimore. This year, Team Fit is co-sponsoring this awesome event. What better way to promote health & wellness in this community. Be sure to grab an enrollment form at your next class or pick one up at the front desk of Xtreme Fitness. You can also register on-line by CLICKING HERE.

There are 3 major factors to include in your program while training for a marathon. Neglecting to include any of these factors will limit your training progress and race day performance.

1. Continue to improve your endurance by increasing your long distance runs each week, your average mileage each week, and include cross training in your program.
Your level of fitness and weekly mileage prior to training for a marathon will determine how much and at what percentage you should increase your mileage each week leading up to the race. The amount of time you allow for training will also determine your weekly mileage and progression towards race day. A good way to start increasing your weekly mileage would be to add 1mile to each run. If you are only running 2 days/week, begin to add 1 day of running until you are running at least 5 days/week. Your long runs should gradually increase to 18-22 miles about 2 weeks before race day. It is helpful to taper your mileage for those two weeks leading up to race day in order to give your legs more rest and recovery. This program will vary on an individual basis, therefore, ask a certified trainer or coach what's best for you.

It is also very important to include workout days that don't require running such as swimming, biking, hiking, strength training, yoga, etc. The body will benefit from off days from running and will perform better during the next run.

2. Recovery and Injury Prevention Strategies most essential to your program are Stretching, Foam Rolling, and Icing.
All the stress placed on the joints, ligaments, tendons, and muscles from continually increasing weekly and daily mileage will begin to add up quickly. Never neglect to stretch after every run and foam roll at least 4 days/week if not everyday. These easy to do, inexpensive methods of recovery are the best way to continue feeling healthy. The most common injuries seen from failure to stretch and foam roll during Marathon training include: Iliotibial Band Syndrome, Patellar Tendonitis, Piriformis inflammation, Plantar Fasciitis, and Shin Splints. Don't become a victim!

Icing is very helpful in speeding up the recovery of irritated muscles or joints. If you feel any aches or pains after a run, icing will help decrease the inflammation, helping the healing process. Failure to ice immediately will slow down recovery and failure to ice at all will allow aches and pains to linger for an extended period of time. If pain continues even after icing for an extended amount of time, immediately see a physical therapist or physician for evaluation.

3. Nutrition and hydration must always be a number one focus of any training program to ensure your body is properly nourished. Dehydration and lack of necessary nutrients will result in loss of energy, decreased organ function, muscle and tendon injury and overall poor performance.

You must drink at least your body weight in fluid ounces each day PLUS an additional 16-32oz for each hour of exercise performed. This will depend on the intensity and of each workout and your individual needs. Be conscious of how you feel after a long run and be sure to hydrate properly.

What you eat before and after a run will vary greatly on your time of day, mileage, body type, and preference. It is important to eat balanced meals containing carbohydrates, protein, and fat (good fats) while training for a marathon. Your body needs protein to rebuild muscle, carbohydrates for energy, and fat for energy and nutrient absorption. I recommend a protein shake after a run for recovery. Add ½ banana, ¼ cup oats, 1 tbsp peanut butter, 1 scoop vanilla whey protein, ½ cup almond milk, ½ cup water. Delicious!

If you successfully cover all these areas while training for a Marathon then you will run your best and have the best chance at feeling great during and after the race. There are never any guarantee's that you will not have some kind of ache, pain, tightness, or soreness from running a Marathon but you can always prepare and hope for the best!

Team F.I.T. Recipe: Crustless Pumpkin Pie

2010-10-13T09:53:00.000-07:00

1 can 100% pure pumpkin
1 T cinnamon
1 pk. SG/FF vanilla pudding
2 T graham cracker crumbs (the pre made container)

Mix all ingredients together besides the graham cracker crumbs; Pour mixture evenly into parfait cups; Sprinkle top with crumbs. Makes ~ 5 servings
So good without the guilt!

Fall Recipe: Ground Veal Cannellini Bean Chili

2010-10-11T05:17:00.000-07:00

1 lb. lean ground veal or extra lean ground turkey
1 medium onion, chopped
1 tbsp. Olive oil
2 teas. Chipotle chilies in adobe sauce
3 garlic cloves, chopped
1 can cannellini beans, drained
2 cans chopped tomatoes with chilies
2 cups chicken stock
3 cups cooked, shredded spaghetti squash

* Garnish options: chopped cilantro, you can also top with avocado slices, cheese or plain Greek yogurt.

Sautee onions in the olive oil in a large pot over medium heat on the stove, until caramelized, about 10 minutes. Add garlic and chipotle chilies. Add ground veal and cook until meat is cooked through, about 5-8 minutes. Add chicken stock, beans and tomatoes. Cook until comes to a boil, add squash, lower heat to simmer and cook for about 30 minute.

Makes 6 1 ½ cup servings, Cal: 210; Prot: 14.2; Carbs: 22; Fat: 4.2

TEAM F.I.T. Recipe - Pumpkin Oatmeal Bars

2010-10-01T08:12:00.000-07:00

3 c. old-fashion oatmeal (not quick oats)
2 t. baking powder
3 T brown sugar
1 c. skim milk
1 c. Pumpkin puree (not pumpkin pie puree)
3 egg whites
1/4c. ground flax seed
1/4c.raw almonds
2 T. cinnamon

Preheat oven to 350 degrees

Blend all ingredients in large bowl; Pour mixture in a 8x8 Pam (unflavored) sprayed pan; Bake for 30 mins.; Cool completely; Cut into rectangles; chill in fridge (if desired). This can also be heated up for a warm energy booster!

Enjoy.

Need Knee-Free Pain? Here are some suggestions...

2010-09-26T10:04:00.000-07:00

STRETCHES

1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.
STRENGTH TRAINING
1. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
4. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
5. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
6. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.
8. Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.

TEAM F.I.T Recipe: Cottage Cheese Cake

2010-09-26T06:37:00.000-07:00

Ingredients
2 cups reduced free cottage cheese
1 egg
2 egg whites
1/2 cup yogurt (any flavor; Greek is the best)
3 T honey
1 tsp. grated lemon peel
1-2 tsp. vanilla

Directions
Preheat oven to 350. Combine ingredients and process until satin smooth.
Pour into 8x8 cake pan and bake 30 minutes or until edges are slightly browned.
Cool and refrigerate for several hours. Top with fresh or cooked drained berries or fruit of choice.

Number of Servings: 12

TEAM F.I.T. All-Bran Muffin Recipe

2010-07-30T10:09:00.000-07:00

Ingredients
1-1/4 cup whole wheat flour
1 t. baking powder
1/4 t. salt
1/2 cup Splenda or RAW sugar
2 egg whites
1/2 teaspoon vanilla extract
1 cup skim milk
2 cups All-Bran Cereal(any type)
1/4 cup EVOO (extra virgin olive oil)

optional:
1 T. Spices (nutmeg, cinnamon)
1/4 cup chopped nuts
1/4 cup mini chocolate chips
1/4 cup raisins or cranraisins or dates

Directions
1. Preheat the oven to 400 degrees F.
2. In a large bowl, combine cereal, milk and olive oil and set aside.
2. In another bowl, blend together the flour, sugar/Splenda, baking powder and salt. Beat in the egg whites, then stir in the vanilla. Combine the cereal mixture into the sugar mixture. Add any optional ingredients. Spoon dough into lined cupcake papers or Pam sprayed cupcake sheet.
3. Bake for 20 minutes in the preheated oven. Allow cupcakes to cool for 1 min before removing to a wire rack or counter top to cool completely.

Special "End of the Summer Sampler" Boot Camp

2010-07-30T05:48:00.000-07:00

TEAM F.I.T. Boot Camp is a outdoor program of fun, dynamic, and functional fitness instruction, nutritional counseling and motivational training. You will be inspired and have fun while participating in a fantastic workout that many have and continue to achieve amazing results!

Reduction in body fat
Greatly Improved Posture
Better Relaxation
5-12 pounds of weight loss
Decreased inches in the midsection
25% improvement in endurance & strength
100% gain in self-confidence!

2 WEEK MINI SAMPLER CAMP:
·August 23 to September 3 (2 Weeks, 6 Sessions)
·Monday, Wednesday, Friday @ 6:00-7:00 am hosted by Beth Oakley of Team Fit
·2 week Sample Price: $55.00 (Sample Camp does not include daily protein shakes/nutritional log book tracking)
·Fitness Coaching

Location:
Xtreme Fitness (n. of Hall/ e. of Gratiot Ave)
45409 Marketplace Blvd. in Chesterfield Twp.

Sign Up Today by calling TF @ (586) 709-2194. Camp is limited to 24 and space will QUICKLY fill up! Email Jill @ teamfitcorp@yahoo.com This e-mail address is being protected from spam bots.

TEAM F.I.T. CAMP Recipe - Popcorn with a Twist

2010-07-01T15:54:00.000-07:00

Ingredients
plain popcorn unpopped
Pam butter flavored spray
reduced-fat Parmesan Cheese (grated)
Mrs. Dash no-salt seasoning
(see below for substituions)

Directions

1. Pop popcorn in hot-air popper or use microwave popcorn in bag.
2. Spray the popcorn with Pam spray and toss to coat.
3. Sprinkle with cheese and Mrs. Dash's seasoning. Then toss.
4. Enjoy!

Calories: 61.7
Total Fat: 1.3 g
Cholesterol: 2.5 mg
Sodium: 37.6 mg
Total Carbs: 1.4 g
Dietary Fiber: 3.0 g
Protein: 0.6 g

Substitutions: Instead of a savory snack, want not try one that is on the sweeter side!!! Substitute the parm. cheese and seasoning with cinnamon and Stevia! Kids LOVE it.

Recipe: Salsa Turkey Burgers

2010-06-27T07:58:00.000-07:00

Salsa Turkey Burgers

Quick, easy and tasty turkey burgers with a kick.

INGREDIENTS
1 lb ground turkey (99% fat free)
1/3 cup bread crumbs (whole wheat)
4 tbsp chunky salsa (use medium or hot for extra kick)

DIRECTIONS
Combine all ingredients until well mixed.
Add salt and pepper to taste.
Divide into 4 patties.
Spray a frying pan with cooking spray and cook over medium heat until cooked thoroughly (about 10 minutes), flipping once about half-way through.

Number of Servings: 4
Nutritional Info
Amount Per Serving:
Calories: 161.8
Total Fat: 1.5g
Total Carbs: 7.6g
Protein: 29.4g

TEAM FIT CAMP: Client's Comment

2010-06-25T12:59:00.000-07:00

I am getting more and more confidence in running. I seriously never thought I could do it. Thank you for being so supportive. I am so happy I joined, it is definitely making a difference in my life. I am actually making exercise one of my priorities. Thanks again!

Cool as a Cucumber Soup

2010-06-24T06:09:00.000-07:00

Chilled Cucumber Avocado Soup

This chilled creamy soup is great for hot days. It is filling and very low in calories. Perfect for a light lunch or as a dinner starter.

INGREDIENTS
1 chilled cucumber
1 avocado
2 scallions, chopped
1/4 cup mint leaves, chopped (can be left out)
1/2 cup well-shaken buttermilk
1 1/2 cups cold water
salt and pepper to taste

DIRECTIONS
1) Cut cucumber into 3 equal pieces, then coarsely chop 2 of the cucumber pieces. Coarsely chop half of the avocado.
2) Blend together the chopped cucumber and avocado and the mint leaves, scallions, buttermilk, and water until smooth. Taste and season with salt and pepper as needed.
3) Chill soup, uncovered, 15 minutes.
4) Cut remaining cucumber and avocado in 1/4 inch pieces and stir into soup.

Number of Servings: 4

Nutritional Info
Amount Per Serving:
Calories: 92.5
Total Fat: 7g (this is the "good" fat)
Total Carbs: 6.7g
Dietary Fiber: 3.5mg
Protein: 2.3g

RECIPE: mmmmmm.......Blueberry Muffins

2010-06-10T10:59:00.001-07:00

1 1/2 c. flour (1/2 whole wheat; 1/2 reg.)
3/4 c. unsweetned applesauce
2 t. baking powder
1 t. baking soda
1/2 t. salt
2/3 c. plain Greek yogurt
1/4 c. water
1 c fresh blueberries

Combine and mix dry ingredients. Then add water and yogurt; mix then add blueberries and stir carfully; fill muffin cups 3/4 full; Bake at 400 degrees for
18-20 mins.

Number of swervings: 12

** you can also omit the blueberries and add 3 lemonaide Crystal Lite To Go pouches along with poppyseeds to make lemon poppyseed muffins!

Calories: 71.1
Protein: 6.8g
Fat: 0.3g

RECIPE: Caramel Apple Salad

2010-06-03T19:49:00.001-07:00

Ingredients
7 oz. can of Reddi-Whip (FF)
1 box sugar free instant butter scotch pudding mix
1/4 c. of organic apple juice concentrate
4 large Red Delicious or Fuji apples (or more)
4 large Granny Smith apples (or more)
1 1/4 c. chopped walnuts
8 oz. container of plain Greek yogurt

Directions
Combine pudding mix, yogurt and juice in large bowl; Mix well and set aside. Dice apples into small pieces and set aside; Fold in Reddi Whip and nuts to pudding mixture until well blended; Add apples to mixture; Chill and serve.

YUMMY!

RECIPE: Tuna and Chick Pea Salad (Protein Enriched)

2010-05-31T06:25:00.001-07:00

This quick, easy meal is a great and delicious way to get the much needed protein in your diet

INGREDIENTS
2 cans chunk light tuna in water, drained
1 can chick peas, drained
1/4 cup red bell pepper, diced
1/4 cup red onion diced
1 tbsp extra virgin olive oil

DIRECTIONS
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.

Number of Servings: 4
Nutritional Info
Amount Per Serving:
Calories: 216.6
Total Fat: 4.1g
Total Carbs: 8.1g
Dietary Fiber: 6.1mg
Protein: 26.7g

ENJOY!

RECIPE: Turkey Sausage, Egg and Cheese Breakfast Roll-Up

2010-05-29T07:22:00.000-07:00

INGREDIENTS
1/2 cup egg substitute
2 sliced mushrooms
1/4 red bell pepper, chopped
1/4 green bell pepper, chopped
2 Tbsp chopped red onion
1/2 cup spinach, torn
2 turkey sausage patties, precooked and broken up (can use soy patties)
1/4 cup shredded low fat cheddar cheese
2 whole-wheat tortillas

DIRECTIONS
Preheat pan, and spray with nonstick cooking spray.
Scramble egg with pre-chopped veggies and pre-cooked sausage in bowl, mix and cook. Add cheese and allow to melt slightly.
Turn off stove, place tortillas on top of eggs to warm for a moment, then remove.
Fill tortillas, roll up and serve.

This is a versatile recipe. You can change the veggies to whatever you have on hand and get a different flavor, experiment a little and ENJOY your day.
You can also pair this up with some fresh fruit if desired.

Serves 2

Nutritional Info
Amount Per Serving:
Calories: 212.1
Total Fat: 8.7g
Total Carbs: 16.5g
Dietary Fiber: 8.3mg
Protein: 19.9g

The Key To Happiness

2010-05-28T14:52:00.000-07:00

The secret to happiness is not to get what you want, but to want what you already have. If you think about it, most discontent grows from want. We want more stuff, more excitement, more pleasure. When we don't get those things, we're resentful and unsatisfied. Take away the want, and you take away the unhappiness. When your quality of life is tied to your desires, fulfillment is a shadow that escapes your view. Like trying to imagine a new color, the harder you look, the harder it is to see. Does this mean you stop setting goals and striving for a healthy lifestyle and better life? No. It means you can appreciate life regardless of the outcome. It means you can relish the pursuit while accepting the possibility of failure. It means you can still enjoy the ride. Happiness is not a destination--it's a way of life.

TEAM F.I.T. Vegan Recipe: Peanut & Sesame Noodles!

2010-05-21T10:26:00.000-07:00

Served cold or hot, these tangy yet sweet noodles are rich and tasty.

INGREDIENTS
•2 cups of cooked whole wheat spaghetti
•1 tablespoon sesame oil
•3 tablespoons smooth peanut butter (natural)
•1 tablespoon fresh ginger, chopped
•red pepper flakes to taste (approx. 1 teaspoon)
•3 tablespoons hot water
•1 garlic clove, chopped
•2 tablespoons soy sauce (low sodium)
•1 tablespoon red wine vinegar
•1 tablespoon toasted sesame seeds

DIRECTIONS
1. Cook spaghetti as directed by the manufacturer.
2. Combine all other ingredients, mix until peanut butter is dissolved.
3. Add sauce to drained pasta, toss until pasta is fully coated.
4. Sprinkle with toasted sesame seeds.

Serves 4.

Nutritional Info
Amount Per Serving:
Calories: 208.6
Total Carbs: 22.9g
Dietary Fiber: 4.3mg
Protein: 7.7g

TEAM F.I.T. RECIPE- Brownies

2010-05-15T10:40:00.000-07:00

1/2 c. nondairy butter
1 c. granulated natural sweetener (I used Stevia) OR RAW sugar
3/4 t. baking soda
1/16 t. salt
2/3 c. dark unsweetened cocoa powder (OR 2/3 c. chocolate protein powder)
1 1/2 c. whole wheat flour
1/2 c. wheat germ
2 t. real vanilla extract
1/2 c. drained, pureed, canned peaches (in water & organic) OR pumpkin or applesauce
1 c. mini semisweet chocolate chips (OR Sugar Free baking chips)

Preheat oven to 350 degrees; In a large bowel, beat nondairy butter, nat. sweetener, peaches and vanilla extract with a hand mixer until light and fluffy; In a separate bowl, combine flour, wheat germ, cocoa powder, baking soda and salt; Stir the flour mixture into the butter mixture until well blended; Stir in chocolate chips; Place mixture in a PAN sprayed 8x8 baking pan; Bake for ~25-33 minutes; Cool completely before cutting into squares!

Can also add in 1/2 c. natural peanut butter, almond butter instead of the chocolate chips