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Little Black Dress Challenge 2017

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MCM- Motivational Client Monday: Amy Vojta

Do you know Amy? Keeping physically fit is nothing new to this working mom on the go! Here are some things she wanted you to know:

1. What effect has having a regular fitness regimen had in your life, what makes you keep going?
I am literally healthier than I’ve ever been, in my entire life. Not just weight either, I’ve gained more muscle and cut my cholesterol tremendously (my doctor’s asked even me what I was doing!). I previously didn’t have a regular fitness regimen- I needed one, that’s my motivation.

2. How did your paths cross with Kinetics?
One day I was walking my daughter Molly in the stroller, I think you guys had just opened, and after baby #2, I was like “I’m going to need this!”. I had a later conversation with Metra about classes, and that was that.

3. What effect has having a regular fitness regimen had on your energy levels?
I totally have more energy! I am far more disciplined than I was, and I’m a pretty “Type A” person; so this helps me be a “Type A” person in this area [fitness] as well. Fitness has become a part of my routine, it’s now a “have to” instead of a “would be nice to”.

4. If you could give one piece of advice for a person who doesn’t have a regular fitness regimen, but would like one, what would you say?
Start somewhere! Whether it’s going for a walk around the block, taking some classes, or wherever you’re supposed to start, it all leads to progress.

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Food of the Week Collard Greens

Food of the Week

Collards are among the many powerhouse vegetables in the cruciferous family of greens.

This mighty green provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system.

The dark leaf contains antioxidant-rich greens contain phenols, polyphenols, and conventional antioxidant nutrients like vitamins C and E.

Not only do Collards have vitamins, but also realm of phytonutrients. Caffeic acid, ferulic acid, quercetin, and kaempferol are among the key antioxidant phytonutrients provided by collard greens. This broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells

Collard greens, in both raw and cooked form, have been shown to provide cholesterol-lowering benefits. However, a recent study has shown that the cholesterol-lowering ability of raw collard greens improves when they are steamed.

Collard greens are a very good source of vitamins B2, B6, and choline, and a good source of vitamins B1, B3, folate, and pantothenic acid.

One cup of Collard Greens provides 62 calories, 10.73g carbs, 7.6g fiber, 1.37g fat, 5.15g protein.

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Fun Fact ~Collard greens is also known as “non-heading cabbage” or “tree-cabbage” due to cabbage-like leaves that resemble a crown on top of the stem after removal of the leaves from the bottom part of the stem.


Tender Spring Greens
Regardless of your eating plan, there’s always a place for ample servings of dark, leafy greens. This nutritious dish is filled with fiber, folate, carotenoids, iron, calcium, and vitamins K and C. While most collard greens recipes involve bacon and lots of fat, this recipe is lightened up with a couple of slices of ham and just a touch of olive oil.

Servings: 4

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 Tablespoon olive oil
  • 1 teaspoon minced garlic
  • 2 slices ham, diced
  • 8 cups chopped, destemmed collards
  • 1 cup broth

Instructions:

  1. Place a large skillet over medium high heat. Add the olive oil and the garlic. Sauté until the garlic is golden. Add the ham and cook for 2 minute, stirring often.
  2. Add the collards and broth and cover with a lid for 4 minutes, until wilted. Remove the lid and stir. Reduce the heat to low and continue to cook uncovered, stirring occasionally, until very tender. Enjoy!

Nutritional Analysis: One serving equals: 85 calories, 5g fat, 5g carbohydrate, 388mg sodium, 0g sugar, 3g fiber, and 6g protein.

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Food of the Week Brussels Sprouts

Food of the Week Brussels Sprouts

Brussels Sprouts are an excellent nutrient dense side dish to add to your daily meals. A one cup serving has 56 calories, 3.98 g Protein, 11.08g Carbohydrates, .78g Fat, and 4.06g Fiber!

An important anti-inflammatory nutrient found in Brussels sprouts is vitamin K. Vitamin K is a direct regulator of inflammatory responses, and we need optimal intake of this vitamin in order to avoid chronic, excessive inflammation.

Another anti-inflammatory component in Brussels sprouts is not one that you might expect. It’s their omega-3 fatty acids. We don’t tend to think about vegetables in general as important sources of omega-3s, and certainly no vegetables that are as low in total fat as Brussels sprouts. But 100 calories’ worth of Brussels sprouts (about 1.5 cups) provide about 480 milligrams of the most basic omega-3 fatty acid (called alpha-linolenic acid, or ALA).

To keep the most nutrient value in this amazing vegetable, the best cooking method is steaming. The fiber-related components in Brussels sprouts do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels.

The same nutrient in these sprouts that help us fight cancer is the same that gives it the odor some find offensive when over cooked. Glucosinolate helps protect against various reproductive cancers as well as bladder cancer.

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Fun Fact ~ In Wales in October 1992, Bernar Lavery set a Guinness World Record by growing a “sprout” weighing 18 pounds, 3 ounces.


Egg White Muffins with Kabocha and Brussels Sprouts
Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

Servings: 12

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • Non-stick, olive oil cooking spray
  • 2 teaspoons olive oil
  • 1 cup Kabocha squash, peeled, seeded and finely diced
  • 1 cup Brussels Sprouts, finely shredded
  • dash of sea salt and black pepper
  • 20 egg whites

Instructions:

  1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
  2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.
  3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
  4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis: One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

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