Mixed Berry Parfait

Active Time: 15 minutes

Total Time: 4 hours

Recipe Ingredients

1 box (3 oz) wild strawberry gelatin

1 cup each strawberries, blueberries and raspberries

2 cups prepared vanilla pudding

Recipe Preparation

Planning Tip: Can be made through Step 4 up to 2 days ahead.

1. You’ll need five 10-oz glass or plastic glasses.

2. Prepare gelatin in a 2-cup glass measure as box directs. Refrigerate, occasionally stirring gently (try not to create bubbles), 30 minutes or until consistency of egg whites.

3. Meanwhile, stem and hull 1/2 cup strawberries; cut in small pieces Combine with 1/2 cup each blueberries and raspberries. Divide fruit mixture among glasses.

4. Add gelatin and gently stir with a skewer to incorporate berries so some are suspended in the gelatin (don’t overstir). Refrigerate 3 hours or until set.

5. Spoon pudding on gelatin. Stem, hull and slice remaining strawberries and mix in a bowl with remaining blueberries and raspberries; spoon over pudding

Yield 5 parfaits

Amount Per Serving

Calories 207

Total Fat 3g

Saturated Fat 1g

Cholesterol 0

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Banana Nut Chocolate Chip Bread

This banana quick bread is full of chocolate chips and toasted heart-healthy walnuts so you get a taste of nuts and chocolate in each bite. This version reduces the fat substantially and uses nonfat buttermilk to make the results extremely moist and tender.

Servings: 12 servings

Prep: 25 mins

Total: 1 hr 15 mins

Ingredients

1 1/2 cups  whole-wheat pastry flour, (see Ingredient Note) or whole-wheat flour

1 cup  all-purpose flour

1 1/2 teaspoons  baking powder

1 teaspoon  ground cinnamon

1/2 teaspoon  baking soda

1/4 teaspoon  ground nutmeg

1/4 teaspoon  salt

2   large eggs

1 cup  nonfat buttermilk, (see Tip)

2/3 cup  brown sugar

2 tablespoons  butter, melted

2 tablespoons  canola oil

1 teaspoon  vanilla extract

2 cups  diced bananas

1/2 cup  chopped toasted walnuts, (see Tip), plus more for topping if desired

1/2 cup  mini chocolate chips

Directions

1.     Preheat oven to 400 degrees F for muffins, mini loaves and mini Bundts or 375 degrees F for a large loaf. (See pan options, below.) Coat pan(s) with cooking spray.

2.     Whisk whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda, nutmeg and salt in a large bowl. Whisk eggs, buttermilk, brown sugar, butter, oil and vanilla in another large bowl until well combined.

3.     Make a well in the dry ingredients and stir in the wet ingredients until just combined. Add bananas, walnuts and chocolate chips. Stir just to combine; do not overmix. Transfer the batter to the prepared pan(s). Top with additional walnuts, if desired.

 4.     Bake until golden brown and a skewer inserted in the center comes out clean, 22 to 25 minutes for muffins or mini Bundts, 35 minutes for mini loaves, 1 hour 10 minutes for a large loaf. Let cool in the pan(s) for 10 minutes, then turn out onto a wire rack. Let muffins and mini Bundts cool for 5 minutes more, mini loaves for 30 minutes, large loaves for 40 minutes.

 Pan options: 1 large loaf (9-by-5-inch pan) 3 mini loaves (6-by-3-inch pan, 2-cup capacity) 6 mini Bundt cakes (6-cup mini Bundt pan, scant 1-cup capacity per cake) 12 muffins (standard 12-cup, 2 1/2-inch muffin pan)

Tips:
Ingredient note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Tips: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

To toast chopped walnuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

MAKE AHEAD TIP: Store, individually wrapped, at room temperature for up to 2 days or in the freezer for up to 1 month.

Nutrition Facts: Calories 233, Total Fat 11 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 41 mg, Sodium 184 mg, Carbohydrate 40 g, Fiber 3 g, Protein 7 g, Potassium 178 mg.

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Lemon-Walnut Chicken

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed

Directions
1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.

Nutrition facts per serving: 293 calories, 36g protein, 19g carbohydrate, 8g fat (1.3g saturated), 2g fiber

Some personal trainers never went through a weight-loss journey of their own but they are still amazing trainers. Some trainers busted their butts to get the weight off and know exactly what it takes to get the weight off and keep it off – making them amazing trainers too! Either way – each and every trainer has a background. I feel that it’s crucial that a client should be introduced to those background stories so that they don’t feel “alone”  in their weight loss journey. From hardships, to setbacks, and beyond — the relationship you have with your trainer should be a completely honest one.

On that note – here’s my before & after to take you a step further into my life and make it known that I do understand what it feels like to want to lose 40-50lbs, what it feels like to have clothes not fit, & what it feels like to hate what you see in the mirror. But just as I had faith in myself to change my lifestyle- I have faith in all of you. 2011- watch out !

  Keep up the hardwork ladies! (& gents)

As always to recieve these recipes along with more fitness tips & beyond – subscribe to our  “Fit Weekly” by emailing FitForFashionStPete@gmail.com with SUBSCRIBE in the Subject line. Make sure to email us using the address that you want to receive the weekly letters in. *

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Beverage: Protein Smoothie

• Ingredients:
•  
• Skim Milk
• Blackberries, blueberries, strawberries
• Sweetener, such as Stevia
• Nut butter
• Protein powder
• Blender
• Straw

#1: Assemble your ingredients. For this high protein smoothie, you’ll need some low glycemic fruit such as strawberries, blueberries or blackberries. These fruits are much lower in sugar than are fruits such as mangos, bananas and pineapple. They are also lower on the glycemic index and will keep your blood sugar levels steady.

You’ll also need skim milk or soy milk. Keep in mind that if you use almond or rice milk, you’ll decrease the amount of protein in the smoothie.

Nut butter is what provides the bulk of the protein. Choose peanut, almond, sunflower…whatever turns your taste buds on!

If you like your smoothies sweet, skip the sugar, honey and agave sweeteners. Use a no-calorie sweetener instead. Stevia is a good one.

#2: Add one cup of milk to the blender. Separate the berries and add them to the milk. Add the nut butter and sweetener and blend at a high speed for two minutes.

#3: Add protein powder if you really want to increase the amount of protein in your smoothie. Keep in mind that protein powder will also increase the number of calories, but we’re going for added protein here – so you’ll be fine!

#4: Pour into a glass, add a straw and enjoy! Garnish with additional fruit or a sprig of mint if desired.

Nutritional Information: Can be found after supplied with the protein powder and fruit selections for this particular smoothie.

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Snack: Oat & Fruit Granola Bar

 Ingredients:

• 2 cups old-fashioned oats
• 1 cup plain toasted oat cereal (such as Cheerios)
• 1 cup whole wheat pastry flour
• 1/2 tsp salt
• 1 tsp cinnamon
• 1 cup dried mixed fruit
• 1/2 cup honey
• 2 egg whites
• 1 medium banana, mashed (about 1/2 cup)
• 1/4 cup canola oil

Preparation:

Preheat oven to 325 degrees.

Line a 9 by 13 inch baking pan with foil, with an inch or so overhanging the ends. Spray with nonstick cooking spray.

Assembling/Baking:

#1: Spread oats on a large microwave-safe plate and microwave for 2 minutes, stirring half way through.

#2: Place oats, oat cereal, flour, salt and cinnamon in a large bowl. Stir in dried fruit.

#3: Add honey, egg whites, mashed banana and oil. Stir well with a wooden spoon until well combined. Empty mixture into lined baking pan, and press down with some waxed paper or with wet hands.

#4: Bake for 25-30 minutes, until edges are golden.

#5: Cool for 10 minutes in pan, then grasp foil ends and lift out of pan. Cut into 18 bars and place on a cooling rack.

Per Bar: Calories 113, Calories from Fat 23, Total Fat 3.8g (sat 0.3g), Cholesterol 0mg, Sodium 90mg, Carbohydrate 28.9g, Fiber 2.4g, Protein 3.4g

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Dinner Entree: Turkey Tacos

Ingredients:

• 2 teaspoons chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon oregano
• 6 ounces extra-lean ground turkey
• 1/2 cup chopped onion
• 4 whole-wheat, low-fat flour tortillas, about 6 inches in diameter, warmed in the microwave
• 1/4 cup shredded sharp cheddar cheese
• 2 cups shredded lettuce
• 2 medium tomatoes, diced
• 1/2 cup salsa

In a small bowl, stir together the chili powder, cumin and oregano.

In a nonstick frying pan, add the ground turkey and onion. Cook over medium heat until the turkey is browned and onion is translucent. Drain well. Add the spices to the turkey mixture. Stir to mix evenly.

To serve, place a 1/4 cup of the turkey mixture in each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, and then roll to close. Serve immediately.

Nutritional Analysis

(per serving)

** Tip: Taco seasoning mixes from the grocery store usually have large amounts of sodium. Here, the taco seasonings — chili powder, cumin and oregano — have all of the taste but none of the sodium.

2,011 Repetition Workout

What’s the point? To complete it in it’s entirety.

Those in the LBD Contest will receive 5 extra points towards their overall score for completing it.

You have until March 1 to come into the studio and complete it.

Want to practice?

100 Burpees

100 Jumping Jacks

100 Sit-Ups

100 Squat Jumps

100 Tricep Dips

100 Step-Ups onto 300lb Tire

500x around Jump Rope

100 Walking Lunges

100 Prisoner Squats with alternating front kick

100 Push-Ups

100 Side-to-Side Toe Taps

300 Gliders

200x around Jump Rope

11 Tuck Jumps

ENJOY! xo

We do Tabata Training often in our Boot Camp workouts because it’s my hope that you’ll be able to transform it into your home workouts as well on days when you can’t make it into the Studio. Granted, it’s a lot easier to perform the exercise to your highest intensity when you have me yelling to keep pushing or when you have other people around struggling, yet sucking it up and doing it anyways along with you. So, here are four Tabatas and some explanation on how to get the BEST workout out of it at home.

Each Tabata equals 4 minutes in length.

Each set is: 20 seconds each, with a 10 second rest after.

8 sets of a particular exercise = 1 Tabata

I want you to track your numbers!!!

#1 Push-Ups

20 seconds Push Ups

10 seconds REST

20 seconds Push Ups

10 seconds REST

& so forth…

** FOR EVERY SET, WRITE DOWN YOUR REPETITIONS.

After you’re done with that one… move over to the following:

#2 Sit Ups

#3 Burpees

#4 Squat Jumps

As temperatures plummet experts say our appetite increases – and so can our waistline.

Studies indicate that we do tend to eat more during the winter months, with the average person gaining at least one to two pounds – and those who are already overweight likely to gain a lot more.People who are affected with SAD have lower blood levels of serotonin – not surprisingly, those carbohydrate-rich foods give us a serotonin rush, so for many people winter food cravings are a way of self-medicating – as the days get shorter the need for these ‘carbo-rich comfort foods’ increases.WHAT TO DO?

While cold winter weather may be encouraging us to eat more, experts say we don’t have to lose control of our appetite in the process. Here are 5 ways to get some winter comfort without packing on the extra pounds.

But what is about falling temperatures that urges us to eat more?

One reason is that food performs the simplest of winter functions: It helps keep us warm.

“Simply put, when outdoor temperatures drop, your body temperature drops and that is what actually sets up a longing for foods that will warm you quickly,” says Kristin Herlocker MS, RD, a nutrition expert with Diabetes Centers of America in Houston, Texas.

In short she says shivering triggers a self preservation mode that sends our body a message to heat up fast! And while technically, any food – including fruits and vegetables – will boost our metabolism and help create the extra heat we crave, for most folks it’s the traditional comfort foods that come to mind when it’s cold.

“When our body gets cold our brain hears ‘ Bring on the Mac & Cheese’ – it’s partly cultural, partly conditioning and partly just an excuse to eat more of the foods we really love,” says Barrie Radbill, MS, RD, a New York City nutritionist.

While for some it’s the falling temperatures that set their appetite in motion, for others it’s the decrease in sunlight that increases the need to feed. The reason is a brain chemical dysfunction known as SAD or seasonal affective disorder – a type of depression that occurs in a response to a lack of sunlight. So what’s the link to an increased appetite?

Moreover, experts say that the early winter sunsets combined with the cold weather means many folks simply stay indoors more this time of year – and that often means we feel isolated and, usually more hungry.

Complicating matters further : Winter often provides lots of excuses for moving less. Not only do shorter days and colder weather cut our outdoor time by several hours –- in many locations the temperatures, as well as other weather related factors like snow and ice, make our chosen fitness activities, like walking or running, more difficult.

Since exercise helps increase serotonin levels, the  lack of activity can have a direct influence on how much we eat.

If we’re eating more and working out less, there’s no place for our weight to go but up!

1. The colder the temperatures the more you need to snack . But if you make it a high protein, high fiber snack you’ll rev up your body’s heat mechanism quickly and remain warmer longer. And that means you’ll not only burn more calories, you’ll also have a less of a drive to eat more often.

2. Create Low Cal Comfort Foods – If you know that nothing take the chill off your bones like comfort food, look for ways to cut the calories and still get that warm and cozy feeling. Try a bowl of vegetable soup instead of a high fat chicken noodle, make your cocoa with non fat milk, try Mac & Cheese with no-fat cheese – be creative in finding ways to make feel-good food less fattening.

3. See The Light – Get in the SUN! Even an hour of direct sunlight a day can help elevate your disposition. Or if you definitely find yourself more hungry on dark, gloomy days talk to your doctor about light therapy.. It’s a way of using artificial light to increase serotonin levels – and reduce your appetite.

4. Exercise Your Daily Life – If you can’t go outside to do your regular workouts, find a studio that has an indoor area – or even if the weather keeps you from getting to the gym – put more activity into your daily living. Take the stairs instead of the elevator, march in place while you’re sorting the laundry or doing the dishes, or clean out the closet/basement/garage instead of curling up with your favorite DVD movies every night. The more you move the warmer you will feel and the less hungry you will be.

5. Give out a lot of hugs. If it’s comfort you’re seeking, our experts say hugging is a great way to fill you up without filling you out. Instead of turning to comfort food to feed your winter appetite, hug your kids, your spouse, your dog or cat – or visit an orphanage or senior center, where hugging is a premium! You’ll feel warm and fuzzy all over- and you’ll eat a lot less!

After a hiatus of 10-12 months from daily running – I am now officially cleared to run once again! 3 months post-operation, I am more ready than ever to make running part of my daily activity. It comes at a perfect time as I am also signed up for the Warrior Dash (which I encourage everyone to sign up for). The Warrior Dash is January 29th, 2011 — which gives me two complete months to get my stamina back up and to run a few solid 5Ks.

I am inviting you to run with me…

It doesn’t matter if you can run 2 minutes and then have to stop or if you can knock out a 5K in less than 20 minutes. We are ALL at different levels – some of us run daily, some of us haven’t ran in 5 years. But that’s what makes this *new* group so motivational. Along the way, you will have bad running days, and it’s so much more comforting to know that you have someone there to cheer you on.

GOAL #1: Jingle Bell Run 5K – Downtown St. Pete, December 8th, 2010 at 7:30pm. We will be going as a big group! Wear your black F4F shirts. Some will walk/some will run!

GOAL #2: Warrior Dash – January 29th, 2011 at 8:00am [even though it's more of an adventure style race, we will need to be more ready than ever to knock out some running - so we will even have some beach/sand running days to get us prepped]

So here’s how this will work:

*Go to the FIT FOR FASHION Facebook Page, click on the DISCUSSION TAB. Look for the thread that says “Run With Me”.

*Open it up & make your pledge: Something like “I will run M/W/F for at least 30 minutes”. I encourage to pick DAYS rather than saying “I will run 3 times a week”… because it’s so easy to push those running days to the side.

*As you begin your journey – stop by the posting again and tell us how you are doing – also, let people know a GENERALIZED idea of where and when you run. AM/PM “Seminole Area”, “St. Pete Area” .. then if someone is in your area, you can private message them. We never want to give out TOO MUCH information.

*Along the way – I will have special “RUN WITH ME” days/times. Be sure to track your time and use sites like “Map My Run” to see what distance you are going. I encourage you to run where there are other people and avoid early morning/late night in the dark unless you have a dog or a buddy with you.

EVERY MONDAY EVENING beginning DEC. 6th, 6:30 to 7:15pm will be a RUN WITH ME event at the Studio. (Directly before Bikini Blast Boot Camp).

EVERY THURSDAY EVENING beginning DEC. 2nd 5:30-6:00pm will be a RUN WITH ME event at the Studio. (Directly before Kickboxing)

EVERY SUNDAY MORNING beginning DEC. 12th, 7:30-8:30am will be  RUN WITH ME event at Northeast High Track – we’ll work on sprints and other various activities too!