Category:

No-bake oatmeal bars for "on-the-go"

4/22/2014

One of the biggest life-savers when it comes to sticking with my eating plan is keeping healthy snacks with me at all times. I am often found with pistachios in my purse or cashews in my desk drawer at work. If you always have something with you, you never have to worry about what happens when you get stuck in traffic, get stuck late at work, etc.

Today, I'm sharing with you a recipe for Gooey Shakeology Oatmeal Bars that you can make with Shakeology or whatever protein powder you have in your pantry! These are great to keep for those "on-the-go" moments!

Makes 12 servings in 3 hours, 10 minutes

4 scoops Chocolate Shakeology
3 cups old-fashioned rolled oats
1 tsp. unsweetened cocoa powder
1 dash ground cinnamon
1 cup nonfat milk (or milk substitute)
1/2 cup all-natural peanut butter
1/2 tsp. pure vanilla extract
nonstick cooking spray

Combine Shakeology, oats, cocoa powder and cinnamon in a large bowl, and mix well. Add milk, peanut butter and vanilla extract, and mix well with a spatula or by hand. Place in an 8x8 inch pan that is coated with spray. Cover with plastic wrap and press down to flatten in pan. Refrigerate for 3 hours. Cut into 12 bars.

Try to switch it up by using different flavors of protein powder and adding dried fruit, nuts or unsweetened coconut flakes.

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Introducing PiYo: The Workout Your Body Needs

4/1/2014

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Q & A with Celebrity Trainer and Creator, Chalene Johnson

PiYo is NOW AVAILABLE! Follow THIS LINK for the base kit ($59.85) and THIS LINK for the Challenge Pack ($160)!

What makes celebrity trainer Chalene Johnson’s programs so effective? She answers common fitness needs by creating targeted, killer workouts.

That’s where PiYo® comes in. A few years ago, Chalene noticed people wanted a program that combined strength, flexibility and cardio. She developed and introduced PiYo to gyms around the world and now, for the first time on DVD, Beachbody is releasing this low impact workout with high intensity results to YOU.

Chalene shared with us why PiYo is the workout your body wants, what you should stop skipping during a sweat sesh and the music that powers her through a typical PiYo workout.

Why are you so excited to introduce PiYo?
PiYo is a proven program that has been so effective in gyms around the world. I’m super excited to bring it to DVD because it’s the program that will shape, strengthen and heal people’s bodies.

Sounds incredible. Who is the ideal PiYo customer, then?
PiYo is for anyone who wants a workout that will help them work on flexibility, cardio and strength—at the same time.

What are the main things you need to know about PiYo?
Studies show that a more flexible muscle has greater strength potential which leads to better results. The training you get during PiYo allows you to burn incredible amounts of calories that you wouldn’t in a static type workout.

What inspired you to create PiYo?
Whenever I create a fitness program I start with a need. I was doing yoga, but I still felt like I needed to stretch certain areas, do more cardio, and lift more weights. So, I started to think, “How can I get more flexible and develop strength and cardio?”

Did you develop PiYo in response to anything you struggled with personally in your own training?
Totally! I always found I would finish and feel like I didn’t really stretch certain areas. I felt so tight and I’m a fitness professional, it was embarrassing. So when I was developing PiYo I asked my students to show me the one muscle that was the tightest. When people did that I saw five different stretches. It made me realize the important of focusing on flexibility needs so my students could be better at running, etc. I wanted to make PiYo really functional and forget the traditional rules of stretching.

What types of results can people expect to see from PiYo?
My goal is to make everything easier for you. I want you to trust that you can use your own body weight to make yourself stronger. The transformation people will see is amazing.

For example, I have a letter from a lady who said, “Since I started PiYo six months ago, I have broken every single personal marathon pace and I’m astonishingly faster than I ever dreamed possible. I broke the four-hour mark for my marathon time and I know it’s because of Piyo. Plus, normally I’m spent for a week after a marathon, but the next day I felt great!

Would you say PiYo is accessible for all fitness levels?
Yes! PiYo is truly accessible for everyone from the brand spanking new, to the super tight, but super fit. We did some cool things with camera angles so it is very clear how to do each move.

You always have such good playlists. Do you have favorite songs for your PiYo workouts?
When I do PiYo I like moody, cool indie music. I love Marine and the Diamonds, Lady Gaga, even old school like Marvin Gaye – anything that gives me a sexy, cool, soulful mood. The music in PiYo is really important because if the right song is playing it tells you how to move and flow.

Do you have a favorite move or workout from PiYo?
It’s not a move or workout, but Beachbody granted me my wish. I had an idea to incorporate a piece of equipment that we don’t currently have in our catalog. I’m absolutely in love with it and all the workouts that feature this equipment are my favorite. It’s going to blow peoples’ minds and it’s killing me not to tell you what it is. But more details to come soon…

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What I love about group fitness

2/27/2014

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Recently, I was teaching a Bodypump class, and as I scan the room, checking people's form, I realized that a few people were flat out just not doing the workout the rest of the class was doing. Now sometimes in group fitness, a participant will come up to me in the beginning of class to let me know about an injury and ask for modifications, which I appreciate, but this wasn't the case in this particular class. At the end of the day, it's the participants' workout, but first and foremost is our participants' safety while engaging in group exercise, so I can't help but take it personally when participants come to my class, stand up front even, and then do their own thing. It makes me wonder why they are even coming to my class in the first place. There is so much I love about group fitness that I wouldn't get out of the experience if I was just chugging along doing my own thing. But everyone is different - and maybe you're taking a group fitness class for a completely different reason!

Which brings me to...

I feel like I'm a rockstar

Imagine you're running a race, and you all start and end at exactly the same time. Your feet hit the ground together with every foot strike. Pretty amazing, right? That's what every group fitness class is like for me. It's one thing to complete an awesome workout, but it's a completely different feeling when you're doing it with 30 other people.

It holds me accountable

Group fitness classes are at a specific time each day. Often times, you have your favorite classes and you create a schedule for yourself. The class isn't going to wait for you to finish watching that episode of House Hunters - it's going to happen whether you're there or not, which believe it or not makes it more likely you'll go. If you can do something at any hour of the day, you're more likely to procrastinate, but when you have one chance that day, you're going to be there!

It keeps variety in my workout routine

If left to do my own thing at the gym, I'm probably going to stick to the treadmill and some dumbbells - my comfort zone. Group fitness classes add so much more variety to my workout routine. I would never get on the stationary bike in the gym, but a spinning class? Absolutely!

The people I meet

I've said it before and I'll say it again - the people you meet in the group fitness setting are second to none. There is so much camaraderie and respect in one room, it's amazing the whole room doesn't explode.

What do you love (or not love) about group fitness?

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Pistachio crusted halibut

2/26/2014

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One of the reasons I love my TeamBeachbody account is the great recipes they provide. This one sounds so delicious, I just HAD to share it here. ENJOY!

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
2 Tbsp. Dijon mustard
1 tsp. finely grated lemon peel
1 dash sea salt
Ground black pepper (to taste; optional)
4 (4-oz.) raw halibut fillets
¼ cup raw, unsalted pistachios, finely chopped
1 Tbsp. corn meal
1 Tbsp. finely chopped parsley

Preparation:

Preheat oven to 400° F.
Combine mustard, lemon peel, salt, and pepper (if desired) in a small bowl; mix well.
Spread mustard mixture evenly on top side of each halibut fillet. Set aside.
Combine pistachios, corn meal, and parsley in a medium bowl; mix well.
Press pistachio mixture evenly into top side of each halibut fillet.
Place halibut in baking dish, pistachio side up. Bake for 8 to 10 minutes, or until halibut flakes easily when tested with a fork.

Nutritional Information (per serving):
Calories: 158
Fat: 5 g
Saturated Fat: 5 g
Cholesterol: 56 mg
Sodium: 329 mg
Carbohydrate: 5 g
Fiber: 1 g
Sugar: 1 g
Protein: 23 g

P90X/P90X2 Portions (per serving)
½ carbohydrate/grain
1 dairy
1 vegetable

P90X3 Portions (per serving)
1½ carbohydrate
½ protein
2 fats

Body Beast Portions (per serving)
1 starch
2 vegetables
2 fats
1 protein

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FitYaf's Fitness Friday Workout - Winter Blues

2/21/2014

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Depending on where you live, you might be experiencing the "winter blues" with me. I haven't had many outdoor runs this winter, but I have my group fitness classes to thank for keeping me out of a serious workout funk! On Monday nights at the Pottruck Health and Fitness Center, I teach a class called Body Blitz. It's a 1 hour class that alternates between cardio and resistance training. What types of exercises do we do in this class? It's more like what exercises aren't we doing? I love introducing new (and sometimes a bit awkward) exercises to keep things interesting and fresh, while continuing to work the same muscles in new ways.

Here are some other Body Blitz style workouts:

Notes about this workout:

Some of the moves in this workout are high-impact. Please feel free to modify the workout to make them low-impact if necessary.
If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout. You don't want to lose momentum, stopping after every exercise to look up how to do them.
The warmup and cardio sections of this workout are designed to do in a set amount of time. This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout. Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
The resistance training sections of this workout are designed to complete a set amount of reps. Be sure not to rush these movements and perform them in a controlled manner. Choose your weights so that you can complete the workout, but it is still challenging for you!
Rest in between sets if needed, but no more than 1 minute!
Be sure to stretch at the end of the workout. Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:

Jumping jacks
Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
High knees
Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
Out & in (jump both feet out, then back in, knees slightly bent)

FitYaf's Fitness Friday Workout - Winter Blues

Resistance Training, SET 1

Sliding squats (20 each side) - use a paper plate on carpeted surfaces or a paper towel on tile/hardwood
Dumbbell around the world (20 each direction)
Lunge pulse (10 sets of 8 on each side) - step out into a lunge position and pulse up and down 8 times before switching to the other leg (challenge yourself by jumping to the opposite lunge position)
Alternating bicep curls/reverse curls (20 of each)

Cardio, SET 1

Do each for for one minute, as fast as you can:

Sprint in place
Side to side floor hops
Squat jacks
Plank half circles - from a plank position, walk your feet to one side, creating a half circle, then come back the other side (you'll have to adjust your hand placement, but keep them in the same general location)
Speed skaters

Resistance Training, SET 2

Narrow squats (40 total)
Tricep side push ups (20 on each side)
Moving lunges (4 sets of 8 alternating lunges) - with or without dumbbells
Alternating crab reach (20 on each side)

Cardio, SET 2

Do each for for one minute, as fast as you can:

Challenge

Burpee pushup challenge - 8 push-up burpees, increasing the number of push-ups with every rep

Core

Hip lifts (20) - try to lift your hips up vertically, and not back towards your head
Moving plank (8 sets of 4 'steps')
Snow angels (2 sets of 30 seconds)
Alternating leg drop (15 each side)

Stretch

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FitYaf answers, 1st edition - Finding Balance

2/14/2014

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I was recently contacted by one of my readers, and I thought her question is probably one that many of you have, so I decided to answer it here.

Dear FitYaf,
How do you find the right balance between strength training and cardio? I know that most fitness advice out there tells you not to ignore the former in favor of the latter (even though cardio always seems to work better for me for weight loss, even though I know the logic is that strength training helps your metabolism). How much strength training do you need to do per week (time wise and number of days wise) to get benefits? And what do you find is a good weekly balance between strength training, cardio and rest days? Additionally, do you tend to "count" yoga as strength training?
Missy

FitYaf answers, 1st edition - Finding Balance

Thank Missy for your question! I think it's a great one and one that many people struggle with - finding that perfect balance. Like any situation in finding balance, it's a give and take. There are only so many hours in the day and so much your body has to give.

First things first - finding that balance depends on your own personal circumstances as well as your GOALS. Maybe you're training for a race? Maybe you want to fit into your skinny jeans? Maybe you are training for a figure competition? Maybe you just want to improve your health? Believe it or not, your final goal is going to dictate your training or workout schedule.

Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors:

Your body type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily?
The type of training you're doing - Is it high intensity or low intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?

Training to gain muscle

You might be gaining muscle because you want a certain appearance, increase your metabolism or prevent injury. A good starting point is three strength training sessions per week, 20 to 30 minutes per session. Weight training three times per week should be sufficient to maintain and even build muscle mass.

Training to lose fat

With fat loss, your primary goal should be burning calories while sparing as much muscle as possible. Since you're most likely eating fewer calories, your body is not going to be eager to add muscle, therefore it's best to focus on keeping what you've got. Aim for 2-4 cardio sessions/week as well as maintaining proper nutrition so that you can make the most out of he fuel you give to your body. And let's not forget that proper nutrition is KEY to any training plan!

Training for a specific sport

If you are training for a specific sport, how many cardio sessions you need will depend greatly on the cardiovascular and muscle mass and strength requirements of your sport. Naturally, a long-distance runner is going to have far different requirements than a hockey or football player. The type of cardio training you do will also come into play.

Types of cardio training

The type of cardio training you do will have a tremendous impact on the frequency at which you can do it and still get the results you want.

Low-Intensity Cardio: Low-intensity cardio training, such as walking or slow cycling, can be done practically every single day (even several times a day) for longer periods of time. This type of training is very easy for your body to recover from, regardless of your body type and your goals. It will have very little negative impact on muscle gain and can help you burn calories for fat loss.

Moderate-Intensity Cardio: Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.

High-Intensity Cardio: High intensity training is the toughest of the bunch but can actually net you the greatest and fastest results. This type of training is exemplified in activities such as sprinting and interval training. If you've ever had a coach make you run up and down hills, you've done high-intensity cardio. Basically, anything that you do as hard as you can for a short period of time could be considered high intensity training. In fact, intense weight training with short rest periods is very good for cardio capacity (the theory behind Cross Fit workouts).

High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done. This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.

So what should YOU do?

The bottom line is that there is no perfect training plan that will fit everyone. You're likely going to have to experiment with different training plans and schedules to find something that works best for you. And just when you think you've got it all figured out, you might plateau and decide you need to switch it up again. So make sure you're doing both cardio and strength training no matter what your goals are, do workouts that you enjoy and challenge you and be sure to mix things up to avoid plateaus.

And YES, Missy! Yoga "counts" as strength training! Unless your goal is to do a pull-up, in which case, you'll probably want to work on your pull-ups instead.

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MASH Up Conditioning review and a giveaway!

2/10/2014

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I was recently contacted by Jamie at MASH Up Conditioning to review one of their home-fitness DVDs. One of the things I love about home-fitness DVDs is their reliability. With all of the snow and ice we've been having in Philadelphia lately, I know that I can count on my home-fitness DVDs! I couldn't wait to try this one out!

From Jamie:
My business partner and I are two moms on a mission to help others achieve optimal wellness in less time. We produce fitness DVDs and certify instructors to teach our group training format. Our workouts are based on the science of high intensity intervals which are 5-6 times as effective as steady state exercise. Our format combines Mind/Body, Agility & Strength, and High Intensity Intervals and are designed for 3 different fitness levels for safety and so that everyone can benefit.

The DVD I was sent was the Tempo DVD, which consists of 7 15-minute workout, split up into three sections:

Agility and strength (5 minutes)
High intensity interval training, or HIIT (5 minutes)
Mind, body and core (5 minutes)

I did both the T1 and T2 workouts back to back for a 30-minute workout. Each move had a beginner, intermediate and advanced version so that anyone of any fitness level could complete the workout and stay challenged. The DVD started out by saying that you don't NEED dumbbells for the strength moves, but if you're an seasoned exerciser, you're going to want them for the extra challenge (anything between 5lbs and 10lbs should be enough).

The thing I like about these workouts is that you can custom design your workout to fit your schedule and your training plan. If you're pressed for time, you can do a 15-minute workout, or if you want to hit it hard, you can combine 4 workouts for a 60-minute workout. The moves in the workout were unique, and great for cross training or adding variety to your workout. There is even a free eating and exercise guide that comes with the DVD!

HIGHLIGHTS

all fitness levels are shown for every exercise
includes yoga/pilates, strength training, and high intensity intervals all in the same workout
includes an eating and exercise guide
the workouts are supported by Dr. Mercola (world-renowned natural health physician)
the DVDs are great if you're short on time

a Rafflecopter giveaway

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21 Reasons to Try The 21 Day Fix™

2/3/2014

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21 Day Fix Challenge Pack is on sale for the month of September 2014 - don't miss out on this great deal!

Need a reason to try Beachbody’s 21 Day Fix™? How about 21 reasons? Using simple portion control and effective 30-minute workouts, The 21 Day Fix is designed for real people trying to lead a healthy lifestyle in the real world. Read on to learn why you don’t want to miss out on Beachbody’s newest program! And when you're convinced, sign up for February's Challenge group!!

21 Day Fix is the first Beachbody program to place equal emphasis on nutrition and exercise. It’s simple. It’s straightforward. And it was created with two main goals in mind: to help you lose weight and get fit—fast.

It that doesn’t hook you, we have 21 more reasons to love the newest addition to the Beachbody family:

1. Rapid Results in just three weeks - Who says you have to bust your butt all spring to get a bathing-suit-ready body? 21 Day Fix is designed to help you lose up to 15 pounds in just 21 days. Slim down and tone up in under a month!

2. No room for nonsense – The most simplistic Beachbody program ever, 21 Day Fix is designed for actual people who don’t have time for complicated food math, or lengthy exercise regimens. Using portion control and effective 30-minute workouts, this program is easy to get on and stay on—even after your 21 days!

3. Shakeology’s new best friend- Already a Shakeology lover? You don’t have to miss out on your daily dose of dense nutrition with this program. It’s integrated right into the meal plan!

4. Give calorie counting the boot – Say goodbye to the labors of counting calories. Complete with seven food-storage containers specifically designed to measure correct food portions, this program let’s you ditch the calculator so you can spend more time enjoying your food!

5. Save BIG on the Challenge Pack Promotion – Save $20 off your Challenge Pack when you buy in February. Our Challenge Pack is reduced from $160 to $140 and makes a perfect Valentine’s Day gift for yourself and your loved ones!

6. Eat what you want - Lose weight by eating the right serving sizes—not by eliminating your favorite foods. Finally, a fitness program where you can have your wine and chocolate, and eat it, too!

7. FREE shipping for the month of February (Base Kit) – Need we say more? Rescue your waistline and your pocketbook by taking advantage of this limited-time, free-shipping offer.

8. Easy-to-follow workouts – Fitness trainer Autumn Calabrese’s 30-minute, total-body workouts have no complicated dances moves or choreography, so people at any fitness level can start the program and wind up a workout champion!

9. Modification for every move - Autumn’s workouts are designed to get your body moving while keeping you injury free. Whether you’re ready to push harder or need a modification, she provides the option you need so you get the workout you want.

10. No complicated recipes or weird food ingredients – 21 Day Fix is designed to help you make smarter choices about real food—none of that funky stuff you have to buy at a health food store. By eating your food in a smart way, you’ll set the routine for healthy eating habits that are sustainable for life.

11. A trainer you can relate to - A single mom, Autumn understands that real people don’t have time for complicated fitness and diet regimens. Workout with a trainer who understands what will work out for you.

12. All of these testimonials are amazing reasons: Chelsea O. – Lost 10 lbs. & 14 “Finishing the Fix, I don’t think I have ever felt this healthy, this strong, this accomplished in my entire life. I’m going to look my best on my wedding day and that is the biggest gift I could have ever received.”

13. Neil B. – Lost 11 lbs. & 9″ “I went from 168 to 157. To be able to do that in 21 days was amazing. I feel light. I feel fresh. I feel renewed. The 21 Day Fix, it’s my new secret weapon.”

14. Mary C. – Lost 64 lbs. & 57” “The way I look and the energy I have is just fantastic. I feel like I’m at least 20 years younger. It’s never too late to lose the weight. 21 Day Fix has definitely changed my life.”

15. Deon C – Lost 111 lbs. & 58” “After completing the 21 Day Fix and achieving my results, I will continue to do the 21 Day Fix for as long as I live. I’m not stopping. It changed my life. It saved my life.”

16. Beachbody Co-founder and CEO, Carl Daikeler, even got amazing results! – Lost 12 lbs. “I was blown away at my 12-lb. weight loss and visible transformation in 21 days!”

17. Restaurant guide included – There’s no need to give up your social life in the name of weight loss. Using the 21 Day Fix Restaurant Guide, you’ll learn how to make smart choices while dining out with friends and family.

18. 21 days to a free t-shirt – Enter The Beachbody Challenge to get a free t-shirt and a chance to win up to $100,000! A shot at big money prizes and an ability to wear your hard-earned effort (literally) on your sleeve? Don’t pass this opportunity up.

19. Containers are perfect for meals on-the-go – Don’t let travel get in the way of your healthy eating. Your seven, perfectly portioned food containers are BPA free, DEHP free, top-rack dishwasher safe, and microwaveable, making them perfect to take to work or on your next vacation.

20. Keep cooking for your family – Unlike other diet plans that have you eating pre- packaged meals or unpalatable dishes, 21 Day Fix let’s you eat real food, including the recipes you cook for your family. As long as your portions fit in your containers, you can still enjoy chowing down with the people you love.

21. Stay on track with the post-FIX maintenance guide – The hardest part about getting fit is staying fit. With the 21 Day Fix maintenance guide, you’ll be able to keep those hard earned results long after bathing suit season is over.

Need more details about the program and the February Challenge Pack offer? E-mail me or comment below!

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FitYaf's healthy Superbowl snacks

1/31/2014

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Sometimes it's really easy to stuff your face and eat a lot of junk when you're at a party. Try one of these healthy and tasty snacks for your Superbowl party! Thank you Beachbody for sharing these snack recipes.

Classic Hummus

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None.
Yield: 10 servings, about 2 Tbsp. each

Ingredients:
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1/3 cup tahini paste
1 Tbsp. extra-virgin olive oil
¼ cup fresh lemon juice
3 cloves garlic, coarsely chopped
Sea salt and ground black pepper (to taste; optional)
¼ tsp. ground cumin (to taste; optional)
Water (optional)

Preparation:
1. Place chickpeas, tahini, oil, lemon juice, and garlic in food processor; pulse until blended.
2. Season with salt, pepper, and cumin if desired.
3. If mixture is too thick, add a small amount of water.

Tip: Feel free to experiment by adding different flavors. Extra garlic, chili peppers, grilled tomatoes, grilled veggies, and artichoke hearts all make healthy and delicious variations.

Nutritional Information (per serving):
Calories: 104
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg

Sodium: 112 mg
Carbohydrate: 10 g
Fiber: 1 g
Sugar: 0 g
Protein: 4 g

Spinach Dip

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
10 oz. fresh baby spinach (about 6 cups), steamed until wilted
1½ cups nonfat plain Greek yogurt, drained
3 cloves garlic, finely chopped
¼ cup finely chopped green onions
1 Tbsp. fresh lemon juice
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Place spinach in colander; drain of all excess water.
2. Finely chop spinach; place in a medium bowl.
3. Add yogurt, garlic, green onions, and lemon juice; mix well.
4. Season with salt and pepper if desired.
5. Refrigerate until ready to serve.

Nutritional Information (per serving):
Calories: 193
Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 5 mg

Sodium: 205 mg
Carbohydrate: 29 g
Fiber: 8 g
Sugar: 16 g
Protein: 18 g

Chicken Satay with Peanut Dipping Sauce

Total Time: 2 hrs. 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 skewers and 2 Tbsp. dipping sauce

Ingredients for Chicken Satay:
3 shallots, finely chopped
6 cloves garlic, finely chopped
½ cup canned lite coconut milk
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
3 fresh cilantro sprigs, chopped
¼ tsp. ground cumin
¼ tsp. ground turmeric
2 lbs. raw chicken breast,

Ingredients for Peanut Dipping Sauce:
2-3 Tbsp. hot water
½ cup chunky peanut butter
3 Tbsp. fresh lime juice
1 Tbsp. raw honey
2 Tbsp. reduced-sodium soy sauce
½ tsp. chili sauce

Preparation for Peanut Dipping Sauce:
1. Place water, peanut butter, lime juice, honey, soy sauce, and chili sauce in a small bowl; whisk to blend.
2. Serve 2 skewers with 2 Tbsp. dipping sauce

Preparation for Chicken Satay:
1. Soak 16 wooden skewers in water.
2. Place shallots, garlic, coconut milk, lime juice, honey, cilantro, cumin, and turmeric in blender; cover. Blend until smooth.
3. Place chicken is a glass dish. Top with marinade; mix well to blend. Marinate, covered, in refrigerator for 2 hours.
4. Preheat grill or broiler on high.
5. Place 2 to 3 pieces of chicken on each skewer.
6. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Nutritional Information (per serving):
Calories: 253
Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 67 mg

Sodium: 581 mg
Carbohydrate: 11 g
Fiber: 2 g
Sugar: 6 g
Protein: 27 g

Teriyaki Salmon Bites

Total Time: 1 hour 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 6 servings

Ingredients:
¼ cup reduced sodium soy sauce
2 Tbsp. water
1 thin slice fresh ginger, finely chopped
1 clove garlic, finely chopped
1 Tbsp. raw honey
1 lb. raw salmon, cut into 1-inch cubes
1 Tbsp. coconut oil
1 tsp. sesame seeds
1 green onion, thinly sliced (for garnish; optional)

Preparation:
1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
3. Heat oil in a medium saucepan over medium heat.
4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.

Nutritional Information (per serving):
Calories: 147
Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 42 mg

Sodium: 387 mg
Carbohydrate: 4 g
Fiber: 0 g
Sugar: 3 g
Protein: 16 g

Mini Denver Quiches

Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.
Yield: 12 servings

Ingredients:
6 large eggs
1½ cup nonfat milk
Sea salt and ground black pepper (to taste; optional)
Non-stick cooking spray
½ medium onion, chopped
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 oz. low-sodium, nitrite-free lean ham, chopped
2 oz. cheddar cheese, grated

Preparation:
1. Heat oven to 375° F.
2. Combine eggs and milk in a medium bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly place onion, bell peppers, ham, and cheese into muffin cups.
5. Evenly pour egg mixture over onion mixture in cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of quiche comes out clean.

Nutritional Information (per serving):
Calories: 73
Fat: 4 g
Saturated Fat: 2 g
Cholesterol: 101 mg

Sodium: 140 mg
Carbohydrate: 3 g
Fiber: 0 g
Sugar: 2 g
Protein: 6 g

Buffalo Chicken Tenders with Blue Cheese Dip

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank's®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes. 3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 74 mg

Sodium: 666 mg
Carbohydrate: 3 g
Fiber: 1 g
Sugar: 2 g
Protein: 26 g

Chili Sweet Potato Batons

Total Time: 45 min.
Prep Time: 5 min.
Cooking Time: 40 min.
Yield: 3 servings

Ingredients:
2 large yams, peeled, cut into ½-inch thick lengthwise batons
2 Tbsp. extra-virgin olive oil
1 Tbsp. chili powder
Sea salt (to taste; optional)

Preparation:
1. Heat oven to 400° F.
2. Place sweet potatoes in a large bowl. Drizzle with oil; toss gently to coat.
3. Season with chili powder and salt; toss gently to coat.
4. Spread potatoes in a single layer on a baking sheet lined with parchment paper.
5. Bake for 20 to 30 minutes, turning once, until brown and tender.
6. Cool for 5 minutes before serving.

Nutritional Information (per serving):
Calories: 135
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg

Sodium: 184 mg
Carbohydrate: 19 g
Fiber: 3 g
Sugar: 4 g
Protein: 2 g

French Onion Dip

Total Time: 3 hours 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 7 servings, about 3 Tbsp. each

Ingredients:
1 Tbsp. olive oil
2 medium onions, chopped
¼ cup low-sodium organic beef broth
1 Tbsp. Worcestershire sauce
¼ tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)
1 cup nonfat plain Greek yogurt

Preparation:
1. Heat oil in medium saucepan over very low heat.
2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
4. Combine onion mixture and yogurt in a medium bowl; mix well.
5. Chill, covered, for 1 hour (or overnight).
6. Serve with raw vegetables for dipping.

Nutritional Information (per serving):
Calories: 50
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 2 mg

Sodium: 97 mg
Carbohydrate: 5 g
Fiber: 1 g
Sugar: 3 g
Protein: 4 g

Guacamole

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, ¼ cup each

Ingredients:
4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped (optional)
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco®) (to taste; optional)

Preparation:
1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.

Nutritional Information (per serving):
Calories: 139
Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 0 mg

Sodium: 37 mg
Carbohydrate: 9 g
Fiber: 6 g
Sugar: 2 g
Protein: 2 g

Yolkless Deviled Eggs

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings, 4 egg halves each

Ingredients:
1 cup nonfat cottage cheese
1 green onion, finely chopped
2 Tbsp. Dijon mustard
2 cloves garlic, finely chopped
½ tsp. curry powder
12 large hard-boiled eggs, peeled, cut in half length-wise, yolks discarded
Paprika (to taste; optional)
Ground black pepper (to taste; optional)

Preparation:
1. Place cottage cheese, onion, mustard, garlic, and curry powder in a blender or food processor; cover. Blend until smooth.
2. Spoon cottage cheese mixture into egg halves; sprinkle with paprika and pepper if desired.

Nutritional Information (per serving):
Calories: 59
Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 2 mg

Sodium: 310 mg
Carbohydrate: 4 g
Fiber: 0 g
Sugar: 1 g
Protein: 10 g

Where will you be watching the Superbowl? What will you be snacking on?

2 Comments

SweatSync - the social fitness GPS

1/28/2014

2 Comments

Do you remember reading about my partnership with FitMapped? I'm so excited to be sharing this BRAND NEW TOOL SweatSync with all my Philly Yaffies (If you're in Chicago, NYC, Boston or Los Angeles, you can participate too)! I often encourage people who want to reach specific health and fitness goals to increase their level of accountability by becoming part of a group, and this can be the perfect way to do just that!

Sweat Sync is a tool to motivate fitness seekers and encourage them to maintain their fitness routines through a social platform. Through this platform, you will be able to see friend’s fitness activity, plan workout meet-ups, compare fitness ‘scorecards’ and find other fitness enthusiasts who share the same fitness interests. In addition, you will still be able to search for fitness entities through FitMapped. The goal is to help you stay motivated and maintain a healthy lifestyle. The concept is available to residents of NYC, LA, Chicago and Boston, and NOW PHILADELPHIA!

It's super easy to sign up and get connected. Just START HERE!

Once you've signed up, login to SweatSync.

Now that you're signed up and logged in, you can view you stream. This view gives you a snapshot of your account.

Your calendar is where you'll add your workouts, allowing your to set a schedule and schedule a meet-up with a fellow fitness enthusiast.

Earn badges for logging your workouts, friending other fitness enthusiasts and writing reviews!

Write reviews to help spread the word about your favorite place to sweat! Then read the reviews your friends write!

I can't wait for everyone to create a profile, tell us where you sweat, and start planning your sweat sessions with your social circle. Don't forget to add me as a friend! Research demonstrates that social support is a strong indicator in helping people achieve long-term weight loss or weight maintenance.

Is your favorite place to sweat not listed on FitMapped? Comment below and we'll get it added ASAP!

2 Comments

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Guacamole

Yolkless Deviled Eggs

SweatSync - the social fitness GPS

Jillian [FitYaf]

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