We just finished processing the audio and video from our seminar from Dr. Laura Jones “A Naturopathic Approach to Nutrition”.

If you were unable to attend, you do not want to miss the opportunity to learn from one of the best!

Clients can view the videos at TheOther165.com in the Video Library, and the audio links are below. You can save them or just listen by clicking the links.

Thanks Dr. Laura!

Audio Part 1

Audio Part 2

No, they didn’t go “off the wagon”, what they did do is come up with a couple of really great options to cut down the starches and make a great tasting pizza that doesn’t have to be loaded down with a bunch of junk!

After all there’s a lot of great things to be said about a Pizza topped with fresh tomato sauce, loaded with veggies and topped with some fresh mozzarella cheese. The magic of these two recipes is they go a step further and add some unusual (and tasty) crust options.

Now don’t be fooled into thinking you can eat all you want, because calories still count, but put away your skepticism and give them a try – in fact we have had a number of clients who made Helen’s recipe and they could not believe there was no bread, and neither could their family – it’s that good!

Helen’s Pizza Crust

Helen, one of Get Fit NH’s finest, talked up this recipe so much we had her send it to us to make. Its a hit with our family too.

Helen said, “Here’s a pizza recipe with 1.7 grams of carbs! Well, that’s if it serves 8…. In our house, it doesn’t but you can do the math. And, the kids couldn’t even tell the difference! This is the only pizza in our house and I don’t miss the “regular” at all.”

Crust Ingredients:

• 3 cups shredded mozzarella
• 1 cup shredded Colby and Monterey jack cheese
• 4 eggs
• 1 tsp. garlic powder
• 1 tsp. basil

Combine above  – this is the crust. Honest! Use a 13 x 9 pan.

Bake this ‘crust’ at 450 degrees until browned to desired crispness/doneness, about 25 minutes.

It does not stick to the pan.

Then top with ¼ cup pizza sauce, more or less to your taste or your carbohydrate load. Add any mix of toppings that you like. You can also add additional cheese on top. Place under the broiler until the cheese is melted to desired point.

Cauliflower Crust Pizza

Melissa, a superstar in Epsom, found this recipe and tweaked it a bit to make it her own. Amy and I made this for our family at  lunch. A hit enjoyed by all.

Ingredients:

• 1- 1/2 cup cooked, riced cauliflower
• 1 cup shredded mozzarella cheese
• 1 egg, beaten
• 1 tsp dried oregano
• 6-8 crushed garlic cloves
• pizza sauce, shredded cheese and your choice of toppings

To “Rice” the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don’t have a food processor, you can grate the whole head with a cheese grater). I used a Vitamix blender and placed the cauliflower in three small batches to achieve the desired grain appearance.

Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself.

One large head should produce approximately 3 cups of riced cauliflower. The remainder can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with cooking spray. I used peanut oil in a spray bottle and spread it around with my finger tips.

In a medium bowl, stir together 1 to 1/2 cup cauliflower, egg and mozzarella. Add oregano, and crushed garlic, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9″ round. I made three pizzas with 1 cup cauliflower in each. It was a bit too thin to hold the crust like a pizza without folding it over. Next time I am going to use the larger amount of cauliflower.

Bake at 450 degrees for 15 minutes.

Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

Melissa said she added spinach and mushrooms to her pizzas while we added a mix of peppers, mushrooms, olives, and red onions. The toppings are endless. next time I’d love to make tomato slices and fresh basil or spinach, garlic and feta.

Can anyone come up with other topping ideas?

Coach Nancy

Deb Saks of 5:00am Concord fame sent in the original recipe for Stuffed Cabbage Casserole. I revised it a bit to fit into PPW eating plan. (protein, produce, and water (a tall glass of water served with the meal is not included below))  Thanks Deb for another hit with our family! Drew said he loved this (and that’s saying something!)

Ingredients:

• 2 pounds lean ground beef
• 1 large onion, chopped fine
• 1 Tablespoon paprika
• ½ teaspoon thyme
• 8 garlic cloves, chopped
• 1 head green cabbage, coarsely chopped
• 1 can (14.5 ounce) petite diced tomatoes with juice
• 1 can (28 ounce) crushed tomatoes
• 2 cups low fat mozzarella cheese

To Prepare:

Preheat oven to 350. Spray a large glass casserole dish (I used an 11 x 13).

Heat a frying pan on medium heat; add the ground beef and the onion. Cook until it is brown. Once done add the garlic, thyme, and paprika and cook about 2 minutes more. Then add both cans of tomatoes. Simmer until it is hot.

While it is cooking, cut the cabbage into coarse pieces roughly 1 inch.

Remove the tomatoes mixture from frying pan and set aside. In the same frying pan add the cabbage and cook until it starts to wilt. It will finish cooking in the oven.

Layer half the cabbage in the casserole dish, top with half the meat/tomato mixture, then repeat. Cover with tin foil and bake for 40 minutes until the mixture starts to bubble.

Remove foil and top with cheese. Bake uncovered for an additional 20 minutes or until the cheese is melted. Serve hot, and keep in mind leftovers can be frozen.

I love how easy this recipe is to make (Thanks Deb!). Most of the prep work was opening a few cans. The rest was easy to quickly chop and assemble. The variations of the toppings make this soup something for everyone in your family.

Ingredients:

• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 8 ounce can of tomato sauce
• 1 – 2 teaspoons of Chipotle chili in adobo sauce (you can add more if you like the heat)
• ¼ cup cilantro, chopped
• 1 15 ounce can of black beans, drained and rinsed
• 1 14.5 ounce can of petite diced tomatoes
• 1 cup frozen corn
• 1 teaspoon cumin
• ½ teaspoon oregano
• 3 skinless chicken breast

Pick your favorite for garnish:

scallions, chopped cilantro, cheddar cheese, jalepenos, avocado slices, black bean dip, or salsa

To make the soup:

Sauté onion in a pan over medium heat until translucent and browned. Add the ingredients, except the garnish, to a crock pot in the order listed after with the onion. Cover and cook on low for 6 hours. Using two forks, shred the chicken. Adjust the seasonings. Serve in bowls and top with your favorite garnish. Serves 6.

About nutrition.

And neither do you.

Which is why you and I both need to be at Dr. Laura Jones seminar next Tuesday night.

Dr. Jones agreed to schedule on a Tuesday night to accommodate our training schedule, as Wednesday is a recovery day and our early classes  can get some extra sleep.

I am also extending a personal invitation to the 6:00pm Epsom class to come train with us in Concord that night so you can attend. I would love nothing more than to see you all here. It will be fun!

So I am calling you out.

You have the opportunity to hear one of the most knowledgeable and passionate experts anywhere, and I guarantee you will walk out with something that will make a positive impact on your health and eating.

Don’t disappoint me. I want to run out of chairs that night.

I am already planning next Thursdays training two ways. The first is if we have 50 people there, the second is if we don’t. 

Make It Happen, and register below.

This seminar is open to the public, so invite your family and friends!

A Naturopathic Approach To Nutrition
Dr. Laura Riley Jones
Tuesday, January 17th
7:00pm – 8:30pm
Get Fit NH Concord (Click for Directions)

Dr. Laura Riley Jones earned a Doctorate in Naturopathic Medicine with Honors from Southwest College of Naturopathic Medicine and a Bachelor of Science in Biochemistry with Honors from the University of New Hampshire. Her Naturopathic medical practice, Whole Health Concord, is located in Concord, NH.

Dr. Riley Jones is a licensed primary care naturopathic doctor. She treats patients of all ages with a variety of health concerns. Her areas of greatest interest are Women’s Health as well as Autoimmune diseases, Gastroenterology, Endocrinology and Metabolic disorders. Dr. Riley Jones also specializes in the treatment of symptoms associated with Menopause and the use of phytoestrogens and Bio-Identical Hormone Replacement Therapy. She employs several naturopathic modalities when treating patients with a focus on Clinical Nutrition including vitamins and mineral supplementation, Homeopathy and Herbal Medicine. She works with each patient to uncover the cause of their illness and develop a treatment plan using the Naturopathic modalities that best suit their individual needs.

During her training, Dr. Riley Jones was a member of the Diabetes Research Group which focused on treatments for patients with Type II Diabetes, High Cholesterol and Weight gain. Dr. Riley Jones lectures throughout New Hampshire on various topics related to health. She is a member of the New Hampshire Association of Naturopathic Doctors and sits on the New Hampshire Board of Naturopathic Examiners.

The New Year is here,  and it like every year most of us have tremendous aspirations to make this year our healthiest ever.

But what does it really mean to “eat healthy”?

With all the “diets” and diet plans out there, how do I know what the optimal way to fuel my body really is?

To help sort through all the noise, I would invite you to join us as Dr. Laura Riley Jones gives us the “A Naturopathic Approach to Nutrition” on Tuesday, January 17th from 7:00 to 8:30pm at Get Fit NH Concord.

If you have never had the opportunity to hear Dr. Jones speak, I would urge you to take this opportunity. As those who attended her seminar on sleep and adrenal fatigue can attest, Dr. Jones is passionate, engaging, entertaining and super-smart!

This seminar is open to the public, but please register below to let us know you are coming. Thank-you!

A Naturopathic Approach To Nutrition
Dr. Laura Riley Jones
Tuesday, January 17th
7:00pm – 8:30pm
Get Fit NH Concord (Click for Directions)

Dr. Laura Riley Jones earned a Doctorate in Naturopathic Medicine with Honors from Southwest College of Naturopathic Medicine and a Bachelor of Science in Biochemistry with Honors from the University of New Hampshire. Her Naturopathic medical practice, Whole Health Concord, is located in Concord, NH.

Dr. Riley Jones is a licensed primary care naturopathic doctor. She treats patients of all ages with a variety of health concerns. Her areas of greatest interest are Women’s Health as well as Autoimmune diseases, Gastroenterology, Endocrinology and Metabolic disorders. Dr. Riley Jones also specializes in the treatment of symptoms associated with Menopause and the use of phytoestrogens and Bio-Identical Hormone Replacement Therapy. She employs several naturopathic modalities when treating patients with a focus on Clinical Nutrition including vitamins and mineral supplementation, Homeopathy and Herbal Medicine. She works with each patient to uncover the cause of their illness and develop a treatment plan using the Naturopathic modalities that best suit their individual needs.

During her training, Dr. Riley Jones was a member of the Diabetes Research Group which focused on treatments for patients with Type II Diabetes, High Cholesterol and Weight gain. Dr. Riley Jones lectures throughout New Hampshire on various topics related to health. She is a member of the New Hampshire Association of Naturopathic Doctors and sits on the New Hampshire Board of Naturopathic Examiners.

Christmas is a busy time of year for everyone. It’s not any different in my house. Family, friends, and extra fun work activities like the Jingle Bell Run have put me on the run, literally.

I’m not one to take excuses from my marvelous boot campers regarding their training time, so I don’t want to make excuses about my nutrition with the holidays either.

My faithful friend the crock pot has saved me many times from spending too much time in the kitchen but delivering a mouth watering meal for my family. I love the rich smells of food cooking slowly all day. I’ve listed just a few of my favorites for you to try.

Peppered Beef

2 pounds lean beef round steaks, sliced thin

• 1 large green pepper, sliced thin
• 1 large red pepper, sliced thin
• 1 medium onion, sliced
• 1 cup beef broth
• 2 Tablespoon soy sauce
• ½ teaspoon ginger or a teaspoon freshly grated
• 2 garlic cloves, minced
• 1 teaspoon Worcestershire sauce

Place onion and peppers inside crock pot. Place meat in criss cross patterns in pot, avoiding stacking meat directly on top of each other. Combine remaining ingredients and pour over meat. Cover and cook for 8-10 hours on low or 4-5 on high.

Three ingredient pork chops

• 4 pork chops, ½ inch thick
• 1 15 – ounce can vegetarian chili
• 1 14 – ounce can stewed tomatoes, do not drain

Combine all ingredients in crock pot in order listed. Cover and cook on low heat for 7-8 hours.

Cajun Ranch Chicken

• 4 Tablespoon milk
• 1 1/2 pounds boneless, skinless, chicken breast
• 3 Tablespoons onion powder
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic salt
• 1/2 teaspoon white pepper
• 1/2 teaspoon black pepper

Spray inside of slow cooker with peanut oil. Combine the spices and place in a tray. Dip chicken first in the milk and then rub with the spice mixture. Place spiced chicken in crock pot. Sprinkle remaining spices over chicken. Cover and cook for 8-10 hours on low or on high for 4-5.

As a bonus, Super Star Client Hester sent in this recipe. It is incredible!

Hester’s Grillin Spice Rub

I discovered this recipe this weekend. I think you can use it on anything that goes on the grill or under the broiler. We used it on salmon. Delicious. – Hester

• 1/8 cup salt, I used Kosher salt
• 1/4 cup chili powder
• 1/4 cup spanish paprika
• 2 T onion powder
• 2 T garlic powder
• 1 T cumin
• 1 tsp cayenne
• 2 T thyme
• 2 T basil
• 2 T oregano
• 2 T coriander
• 1/2 tsp. white pepper
• 1 T. ground black pepper

(I mixed up this recipe for my family for a rub on steak at lunch. It was a hit. I have enough of the rub left over for several more meals to grill. I’m thinking I might make up a batch of this for a brother who loves his grilling time.)

Serving these recipes with a salad will keep you on track nutritionally, take just a few minutes to prepare, and are delicious.

No Excuses!

Coach Nancy

Want to avoid feeling (and looking) like a stuffed turkey on Thanksgiving day?

Here’s 5 Tips for keeping control and prevent yourself from developing the dreaded “couch coma” while still enjoying that incredible meal.

Eat Breakfast- Thanksgiving finds most of us rushing around baking and preparing food for the feast later in the day. If we take time to think about eating we feel we should avoid it since we KNOW we’ll eat too much later on. Eating your regular meals in smaller portions sizes keeps our blood sugar levels even. This internal function will help your mood stay level (which your family may thank  you for) as well as avoid that starving sensation which can lead us to overloading our plate at the main meal.
Exercise before and or after your meal – Your body will respond well to getting out in the fresh air and moving after the meal. Exercise aids in digestion but also getting in some movement before that meal will keep us focused on why we are thankful. We have bodies that can move and our health is important to us.
Desert Desserts – While eating sweets is probably planned for most of us on Thanksgiving we don’t have to eat obscene portions for our desserts. Our ‘Treats’ should be planned and thought out ahead of time. If dessert is served buffet style ask someone else to pick you something that looks good. Tempting yourself by ‘seeing’ all the choices can defeat an otherwise healthy meal. If you can’t find someone to decide for you, stick to a small plate and fill it only once. (This tip works well for the main meal too) No one says you have to have seconds.
Drink plenty of water -  Drinking a glass of water before and during your meal helps you to feel full, helps your food digest better, and gives you the ability to keep your hands from filling your mouth with calories. (Besides if you drink enough you’ll also avoid the tired- needing- to- take- a- nap- after- turkey feeling because you’ll be making trips to the bathroom)
Be generous with your leftovers – What goes on at Thanksgiving stays at Thanksgiving. If you are hosting the meal, send your guest home with the leftovers, especially the desserts, sauce covered veggies, and casseroles. Keep the turkey for your turkey caesar salads, turkey soups, and turkey roll ups.

Bonus Tip – Don’t just be present at Thanksgiving – Give Thanks! Enjoy your time with family, friends, and those you come in contact with over the holidays. Going into a “treat meal” like Thanksgiving with a plan will help you overcome the guilt associated with overeating. Winning the battle of not eating too many calories that leave you with a weight gain will jump you into the holiday season with confidence to be remain healthy and happy the whole year.

Have a wonderful holiday,

Coach Nancy

Our friend and fellow Fitness Revolution owner Cassandra Forsythe, Phd, RD (yeah – she knows her stuff!) just sent us over a compilation of fantastic Thanksgiving recipes that are healthy and EASY.

Thanks Cassandra, these look incredible!

Here’s what Cass sent over:

“With Thanksgiving coming up, many of us are starting to plan our Thanksgiving fare. 

But, we’d like to make something that won’t increase our waist size so much that we won’t want to move for days. ;( 

So, to help you out, here is a compilation of excellent “Cassandra -approved” recipes you can share with friends and loved ones at your next Holiday Table. 

I’m including mostly seasonal veggie recipes so you don’t have to reach for something out of touch with reality. 

And, including healthy stuffing recipes and delicious desserts.

More importantly: Each of these recipes are EASY to make so you don’t have to spend hours and several dollars to get the job done. 

Enjoy!”

Veggies: 

Green Beans with Lemon and Pine Nuts

Apple Cider-Braised Kabocha Squash with Golden Raisins and Onion

(Kabocha squash is also called Buttercup Squash) 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

Parsnip Pancakes

Easy Roasted Seasonal Vegetables

Spicy Potatoes, Cabbage and Carrots 

Easy Grilled Beets

Quinoa-Stuffed Acorn Squash

Jicama Coleslaw

Cranberry Slaw 

Roasted Brussel Sprouts in Balsamic Glaze 

Spinach, Orange and Red Cabbage Salad 

Stuffing: 

Cranberry, Pear Wild-Rice Stuffing

Corn Bread and Sage Stuffing

Easy Corn Bread Stuffing Mix

Desserts: 

Wheat Free Apple Crisp

Pumpkin Custard (for crustless pumpkin pie) 

Apple Crisp with Oatmeal Topping 

Last week I met with a new person who might be able to help you with the food and eating end of your fitness revolution.  Her name is Hilary Warner, and she is a Registered/Licensed Dietitian who specializes in helping people who have a hard time with nutrition and weight.

One of things we discussed is that research is starting to show that dieting actually causes weight gain – while you might be able to lose weight while on a diet, most people end up gaining more weight back with each diet.

If you have (like I was at one time) been on many diets and continue to struggle with food and your weight, Hilary can help you get off the dieting merry-go-round and get you started on a new path that will help you normalize your eating and move toward your natural weight.

Hilary uses an approach called “intuitive eating” which involves learning how to listen to your body for cues that tell you when to eat and when it’s time to stop, giving yourself permission to eat all foods so that you don’t overeat from deprivation, and figuring out alternatives to eating when your mind wants to eat but your body doesn’t need food.

At Get Fit NH we want you to succeed, we realize that while principles remain the same, different methods work for different people, and we are excited to have Hilary in the mix.

Go now and learn more about Hilary at www.nutritionworksnh.com or you can call her at 603-223-8119