The next session of Chrysalis is starting October 24th and runs until December 2nd. At the beginning and end of the six week session you will meet with a personal trainer individually to assess your BMI, girth measurements, hip to waist ratio, weight, blood pressure, nutritional guidance, and physical recommendations tailored to each individual. In addition there will be two times a week to weigh in, Monday from 4:30pm to 4:45pm before Target Fit and Thursday from 6pm to 6:15pm before Drums Alive. Included in the price are three classes: Target Fit, (Mondays at 5pm, all strength training class), Drums Alive (Thursdays at 6:30pm which is a unique and fun way to burn calories using fit balls and drum sticks), and Ta-ta’s, tummy, and tush (Thursdays at 7:20pm, a class that targets chest, glutes, and abs). There will also be time set aside every week on Thursday nights from 8-8:50 pm to meet with a personal trainer one on one to discuss any issues, concerns, and questions you may have. These times have to be scheduled beforehand. Cost is $125. Please call Angie at 419-334-5906 ext 49 with questions or to set up a time for initial assessment.
Next session
Hidden fat poses health risks
Subcutaneous fat, the fat we accumulate right under the skin and can see plainly may be considered unsightly, but it is not as dangerous to overall health as visceral fat, the fat deep in the belly surrounding the vital organs.
According to a new study by researchers at Wake Forest Baptist Medical Center in Winston-Salem, North Carolina, the way to zero in and reduce visceral fat is simple: eat more soluble fibers from vegetables, fruits and beans, and engage in moderate activity. The study found that for every 10- gram increase in soluble fiber eaten per day, visceral fat declined by 3.7% over 5 years. In addition, an increase in moderate activity resulted in a 7.4% decrease in the rate of visceral fat accmulation over the same time period.
Getting 10 grams of soluble fiber into your diet is not complicated. For example, you can eat two small apples, 1 cup of green peas and half-cup of pinto beans. Moderate activity means exercising vigorously for 30 minutes two to four times a week.
September 2011 IDEA Fitness Journal
New Session
The next session of Chrysalis is starting September 5th with new and improved changes. This new session offers time with a personal trainer to individually talk about fitness goals. At the beginning and end of the six week session a personal trainer will meet with you individually to assess your BMI, girth measurements, hip to waist ratio, weight, blood pressure, nutritional guidance, and physical recommendations tailored to each individual. In addition there will be two times a week to weigh in, Monday from 4:30pm to 4:45pm before Target Fit and Thursday from 6pm to 6:15pm before Drums Alive. Included in the price are three classes a week: Target Fit (Mondays at 5pm which is an all toning class), Drums Alive (Thursdays at 6:30pm which is a unique and fun way to burn calories using fit balls and drum sticks), and Ta-ta’s, tummy, and tush (Thursdays at 7:20pm, a class that targets chest, glutes, and abs). There will also be time set aside every week on Thursday nights from 8-8:50 pm to meet with a personal trainer one on one to discuss any issues, concerns, or questions you may have. These times have to be scheduled with the personal trainer. Cost is $125. Please call 419-334-5906 ext 49 with any questions.
New Chrysalis
Chrysalis is starting its next session the week of September 5th and it is new and improved! This 6 week session starts and ends with a one on one consultation with a personal trainer to assess your BMI, girth measurements, hip to waist ratio, weight, blood pressure, nutritional guidance, and to discuss physical recommendations tailored to each individual. The 6 week session also includes 3 times a week to weigh in as well as two classes per week. Cost is $125. Additional classes can be purchased for a discounted rate. Please call Angie at 419-334-5906 ext 49 to set up your initial consultation to be done the week of September 5th.
Recipes
Recipe: Fresh fruit kebabs with lemon lime dip
Serves 2
Ingredients
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers
Directions
In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.
Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.
Nutritional Analysis(per serving) Serving size: 2 fruit kebabs
Calories 160 Cholesterol 4 mg
Protein 4 g Sodium 45 mg
Carbohydrate 36 g Fiber 4 g
Total fat 1 g Potassium 516 mg
Saturated fat < 1 g Calcium 122 mg
Monounsaturated fat trace
http://www.mayoclinic.com/health/healthy-recipes/NU00507
They can because they think they can.
Virgil
Recipes
Vegetable Meatloaf
Total Time: 2 hr 5 min.
Prep20 min.
Inactive10 min.
Cook1 hr 35 min.
Yield:8 servings .
Level:Easy..Print Recipe.Full-Page Viewnew
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A link to Vegetable Meatloaf with Balsamic Glaze was e-mailed
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Vegetable Meatloaf with Balsamic GlazeRecipe courtesy Bobby Flay for Food Network MagazineSponsored by:Add Timer Timer Name: 25 Characters Max Enter Time: : : Start You can create up to five timers
Ingredients2 tablespoons extra-virgin olive oil1 small zucchini, finely diced1 red bell pepper, finely diced1 yellow bell pepper, finely diced5 cloves garlic, smashed to a paste with coarse salt1/2 teaspoon red pepper flakesKosher salt and freshly ground pepper1 large egg, lightly beaten1 tablespoon finely chopped fresh thyme1/4 cup chopped fresh parsley1 1/2 pounds ground turkey (90 percent lean)1 cup panko (coarse Japanese breadcrumbs)1/2 cup freshly grated Romano or Parmesan cheese3/4 cup ketchup1/4 cup plus 2 tablespoons balsamic vinegarDirectionsPreheat the oven to 425 degrees. Heat the oil in a large saute pan over high heat. Add the zucchini, bell peppers, garlic paste and 1/4 teaspoon red pepper flakes. Season with salt and pepper and cook until the vegetables are almost soft, about 5 minutes. Set aside to cool.
Whisk the egg and fresh herbs in a large bowl. Add the turkey, panko, grated cheese, 1/2 cup ketchup, 2 tablespoons balsamic vinegar and the cooled vegetables; mix until just combined.
Gently press the mixture into a 9-by-5-inch loaf pan. Whisk the remaining 1/4 cup ketchup, 1/4 cup balsamic vinegar and 1/4 teaspoon red pepper flakes in a small bowl; brush the mixture over the entire loaf. Bake for 1 to 1 1/4 hours. Let rest for 10 minutes before slicing.
Per serving: Calories 270; Fat 14 g (Sat. 4.2 g; Mono. 6.3 g; Poly. 3.1 g); Cholesterol 104 mg; Sodium 451 mg; Carbohydrate 16 g; Fiber 1 g; Protein 20 g
Photograph by Con Poulos
©Television Food Network G.P.
All Rights Reserved.
Ingredients
2 tablespoons extra-virgin olive oil
1 small zucchini, finely diced
1 red bell pepper, finely diced
1 yellow bell pepper, finely diced
5 cloves garlic, smashed to a paste with coarse salt
1/2 teaspoon red pepper flakes
Kosher salt and freshly ground pepper
1 large egg, lightly beaten
1 tablespoon finely chopped fresh thyme
1/4 cup chopped fresh parsley
1 1/2 pounds ground turkey (90 percent lean)
1 cup panko (coarse Japanese breadcrumbs)
1/2 cup freshly grated Romano or Parmesan cheese
3/4 cup ketchup
1/4 cup plus 2 tablespoons balsamic vinegar
Directions
Preheat the oven to 425 degrees. Heat the oil in a large saute pan over high heat. Add the zucchini, bell peppers, garlic paste and 1/4 teaspoon red pepper flakes. Season with salt and pepper and cook until the vegetables are almost soft, about 5 minutes. Set aside to cool.
Whisk the egg and fresh herbs in a large bowl. Add the turkey, panko, grated cheese, 1/2 cup ketchup, 2 tablespoons balsamic vinegar and the cooled vegetables; mix until just combined.
Gently press the mixture into a 9-by-5-inch loaf pan. Whisk the remaining 1/4 cup ketchup, 1/4 cup balsamic vinegar and 1/4 teaspoon red pepper flakes in a small bowl; brush the mixture over the entire loaf. Bake for 1 to 1 1/4 hours. Let rest for 10 minutes before slicing.
Per serving: Calories 270; Fat 14 g (Sat. 4.2 g; Mono. 6.3 g; Poly. 3.1 g); Cholesterol 104 mg; Sodium 451 mg; Carbohydrate 16 g; Fiber 1 g; Protein 20 g
http://www.foodnetwork.com/recipes/bobby-flay/vegetable-meatloaf-with-balsamic-glaze-recipe/index.html
The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke
Quote
Attitude to me is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than success, than what other people think, say or do. It is more important than appearance, gift, or skill. It will make or break a company…a church…a home.
The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you… we are in charge of our attitudes.
– Charles Swindoll
Dietitian’s tip:
These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears. To prevent fruit from browning, dip in pineapple or orange juice.
By Mayo Clinic staff
Serves 2
Ingredients
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers
Directions
In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.
Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.
Nutritional Analysis(per serving) Serving size: 2 fruit kebabs
Calories 160 Cholesterol 4 mg
Protein 4 g Sodium 45 mg
Carbohydrate 36 g Fiber 4 g
Total fat 1 g Potassium 516 mg
Saturated fat < 1 g Calcium 122 mg
Monounsaturated fat trace
Mayo Clinic Healthy Weight Pyramid Servings
Mayo Clinic Healthy Weight Pyramid toolMayo Clinic Healthy Weight Pyramid: A sample menuFruits 2
Protein and dairy 1/2
Diabetes Meal Plan Exchanges
Your diabetes diet: Exchange listsFruits 2
Milk and milk products 1/2
Dash Eating Plan Servings
Sample menus for the DASH eating planFruits 2
Dairy foods (low-fat or fat-free) 1/2
NU00507 May 1, 2010 © 1998-2011 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
www.mayoclinic.com
