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Top 5 Posts of 2013

30 December

top5

Just in time for New Years we have compiled the list of your favorite blog posts for 2013. It always interest me what interests you, so it is fun to take a look at what you read the most. There is some gold in here, so grab a cup of some nice hot green tea, cozy up to the fire and get reading!

No big surprise a post about Pizza got your attention. If you haven’t tried these recipes you are missing out!

Leaned toned, or muscle? drops some serious knowledge bombs about attaining that sought after, healthy looking body.

Jill’s Transformation Story is inspiring and amazing!

Eating the right amount of food for you is key to weight control, so make sure you know How much am I supposed to eat?

Success Stories are popular (as they should be) so it’s no surprise that Katie’s shows up at number 5 on our list.

There you go, our Top 5 of the Year.

Do you have a favorite you would like to nominate? Share it in the comments below!

 

“12 Mugs of Christmas” from the Makers of UMP!

14 December

coffeeWe have a lot of “UMP” lovers at that train with us, and although you may not know it Beverly International, the makers of “Ultimate Muscle Protein” is a family owned and run company, just like Get Fit NH.

Roger and Sandy Riedinger are as passionate about providing the best quality supplements as we are about providing the best training, and that is one of the reasons we love doing business with them.

Sandy just sent over some recipes that she wanted us to share with you that she is calling “The 12 Mugs of Christmas”. There are some really great drink recipes using UMP. Some of them are sugar free, some of them can be adapted to be sugar free, and others are best saved as a post-training recovery drink.

Which one are you going to try first?

Thanks Sandy, and Merry Christmas!

Download your copy of “The 12 Mugs of Christmas” by clicking here

Eat Your Way Right Habit 8: Avoid Reading Food Labels

11 December

Nutrition Label by Get Fit NHOk, I guess that is more the result of Habit 8 than the actual habit itself, but still, it is a big time saver!

In my article on Nutrition Labels (click here to read) we deciphered a label section by section and gave some guidelines as far as what we should be looking for when we are choosing what we are going to eat.

But what if we could avoid all that nightmare altogether and eat tasty and healthy foods all at the same time?

That is where Habit 8 comes into play.

EYWR Habit 8: Eat Mostly 1-Ingredient Foods

You see 1-ingredient foods don’t need a label. Another term you could use to describe them is whole foods.

Take a look at the shopping lists from ThePPWKitchen.com

PPW Kitchen Shopping List 1

PPW Kitchen Shopping List 2

What did you notice?

That’s right. These are lists of almost all 1-ingredient foods.

You may also have noticed that most of these are fresh foods. If they are not refrigerated, frozen or eaten within a few days they will spoil.

Those are the nutritious, nutrient packed, and yes, tasty foods you want to fuel your body with.

When you eat Whole Foods – 1 Ingredient foods, you are avoiding a lot of the nasty stuff you just shouldn’t be putting in your gut.

  • Added sugars
  • Added sodium
  • Preservatives
  • Artificial sweeteners
  • Food dyes
  • Chemicals

and who knows what else!

When you start with whole foods YOU are in control. You get to decide what spices, and herbs or garnishes you add. You don’t have to worry about what’s “in there” except what you choose to add.

And no, eating 1-ingredient foods does not have to be boring.

Because you can still combine 1-ingredient foods into a delicious meal. In fact you can get pretty fancy using all 1-ingredient foods. For instance this Beef Fajita recipe from Coach Nancy is super easy to make and uses all 1-ingredient foods (unless you top with salsa):

Beef Fajitas

  • 1 ½ pound beef flank steak, cut into 6 even portions
  • 1 cup chopped onion
  • 1 large green pepper, cut into ½ pieces
  • 2 Tablespoon jalapeno peppers, can used canned
  • 1 Tablespoon chopped cilantro
  • 1-2 cloves garlic, minced
  • 1 ½ teaspoon chili powder
  • 1 teaspoon coriander
  • 1 14 ounce can stewed tomatoes, do not drain
  • Shredded cheddar cheese optional
  • Salsa, optional

Combine steak, onion, pepper, jalapeno, cilantro, garlic, chili powder, and coriander in slow cooker. Stir in tomatoes.

Cover and cook on low heat for 8-10 hours or on high 4-5. Using a slotted spoon, place on a bed of lettuce and sprinkle with cheese and salsa, if desired.

We are in the home stretch with Eat Your Way Right Through The Holidays 2013, and I am proud of all of you who are taking steps, some small, some bigger, to reach your health and fitness goals and make 2014 your best year ever!

Make It Happen!

Coach Dean

Yes, There Were a Few Skeptics!

05 October

photo 4Skeptics? Yes.  But everyone walked away a fan of at least one Quinoa recipe.

Quinoa? Never heard of it!

Quinoa is a versatile grain (well technically it is a seed) that can be eaten hot or cold, served as a side dish or part of the main course. The crew at 6PM wasn’t sure what they had asked for when they wanted to know if quinoa was good. We had a taste testing after training to let them decide.

Quinoa Chili

  • 2 cup uncooked Quinoa, rinsed
  • 4 cups of water
  • 2 Tablespoon of peanut oil
  • 1 onion, chopped
  • 4 cloves of garlic
  • 3 Tablespoon of chili powder
  • 2 Tablespoon of cumin
  • 3 (28 ounce) can of crushed tomatoes
  • 3 (15.5 ounce) can of black beans, drained and rinsed
  • 3 jalapeno peppers, diced
  • 3 zucchini, chopped
  • 2 teaspoon dried oregano
  • 1 cup frozen corn
  • 4 links of precooked chicken sausage- your favorite flavor

Rinsing the quinoa is key to this dish. If you do not take the time to rinse this grain until the water runs clear, it will taste extremely bitter. Once rinsed, bring the quinoa and water to a boil over high heat. Reduce heat to  medium, simmer until tender about 20 minutes. Set aside.

While the quinoa is cooking, heat the oil in a pan over medium heat. Saute the onion until it is translucent. Add the garlic, chili powder, and cumin. Stir in the tomatoes, black beans, peppers, zucchini, oregano, and chicken sausage. Bring to a simmer, reduce heat to low and simmer 20 minutes.

After 20 minutes, stir in the quinoa and corn. Cook to reheat. Garnish with cilantro.

“Thank you Coach Sarah for pointing me to this delicious recipe. Everyone loved it!”

Blueberry Lemon Breakfast Quinoa

  • 1 cup quinoa
  • 2 cups nonfat milk
  • 3 Tablespoons of honey
  • ½ lemon, zested
  • 1 cup blueberries

Rinse the quinoa in a sieve until the water runs clear. Make sure you do not skip this step. You will not be able to eat this if you do not rinse this grain.

Heat milk in a saucepan over medium heat until warm. Stir quinoa into the milk. Simmer over low heat for 20 minutes until much of the liquid has been absorbed. Stir in the honey and lemon zest. Gently fold in the blueberries. Top with flax seed for added nutrients.

“This is a great dish for right after training.”

Quinoa, Apple, Walnut Salad

  • ½ cup quinoa, rinsed
  • 1 cup waterphoto 3
  • 1 pound of turkey kielbasa
  • 2 apples, sliced
  • ½ cup walnuts
  • 6 cups of fresh spinach

Don’t forget to rinse the quinoa. You’ll be an unhappy camper if you spend time fixing a meal that you can’t eat. Quinoa has a coating that is easily rinsed off right before cooking that taste bitter. Rinse until the water runs clear before going to the stovetop.

Bring water and quinoa to a boil. Reduce heat and cook for 12 minutes. Set aside. Cook kielbasa on a grill over medium heat. Set aside to cool. Then slice into ½ moon shapes. Combine all the ingredients in a large salad bowl. Drizzle with your favorite dressing.

“If you have leftover quinoa from another meal, use that in this salad and save yourself the cooking time.”

Everyone at 6pm Epsom now knows what quinoa is, and that they like it! You will never know until you try it.

 

 

The Two Tastes of Fall In A Glass is Just A Taste of What’s To Come

30 September

pumpkinkidsIf you come to Coach Nancy’s smoothie workshop that is!

Spots are filling up fast, so don’t delay signing up or you will  miss out, and these things don’t come around every day you know. :)

Register for the smoothie workshop here

Just to get those taste buds warmed up at the possibilities. we thought we would give you just a little idea of what’s in store with these two terrific fall-flavored smoothie recipes. These are SOOOOO good!

Pumpkin Pecan Shake

1/4 cup pumpkin puree
1 scoop vanilla Ultimate Muscle Protein
1/8 cup pecans
1 teaspoon pumpkin pie spice
1 cup of ice
1 cup water
1 teaspoon vanilla extract
2 Tablespoons ground flax seed

Pumpkin Pie Smoothie

1/3 cup pure pumpkin, canned
1 Tablespoon extra virgin olive oil
1/2 teaspoon Stevia
1 scoop vanilla whey protein powder
1 teaspoon cinnamon or pumpkin pie spice
2/3 cup water
Ice

Put the ingredients in a blender and blend for one minute. If you like a thinner consistency, feel free to add water a tablespoon at a time. Sprinkle with a dash of pumpkin pie spice for an added garnish. This shake is great anytime during the day for a super quick meal on the go or a great mid day snack.

Enjoy!

A Smooth Way To Eat 2.0 – Register Today

25 September

strawberrybananaThere’s no doubt there are many mixed messages on the food labels, fad diets, and in the media about how to eat healthy. Combine that with today’s hectic lifestyle that makes “grab and go” a lot more likely than “sit and relax” and you’ve got a mess.

“A Smooth Way to Eat – Smoothies 101” is being hosted by Coach Nancy at Get Fit NH Concord on Tuesday October 15th from 6:45 to 8:00pm.

This “hands on” ‘Smoothie workshop’ will introduce you to the basic points of nutrition and what key elements our bodies need. We’ll be sampling a wide variety of your favorite recipes, from “Melissa’s Mean Green”  to “Chocolate Peanut Butter in a Cup” to “Almond Joy”.

You’ll walk away with enough smoothie information and recipes to fuel your body properly, plus all participants will get a choice of a 2 pound container of UMP or SFH Vanilla or Chocolate, so you can start creating your own quality smoothies right away. (Make sure you check out the bonus recipes below)

A Smooth Way To Eat 2.0

Location: Get Fit NH Bootcamp Concord
Date: Tuesday, October 15th
Time: 6:45pm to 8:00pm
Cost: Just $47 (includes your choice of Ultimate Muscle Protein or  Stronger Faster Healthier Pure Whey in either chocolate or vanilla flavors.)

Workshop Is Full And Registration Closed – Don’t Worry, We Will Do It Again!

Bonus Recipes

Post Workout: Chocolate Cherry Bliss 
Serves 1

  • 8 ounces unsweetened chocolate almond milk
  • 1 scoop chocolate protein
  • 1 cup frozen dark sweet cherries
  • 1 Tablespoon milled flax seeds
  • 1 Tablespoon cacao nibs
  • 2 Tablespoon walnuts

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

420 calories, 26.5 g protein, 19 g fat, 36.5 g carbs

Anytime: Pumpkin Pie Smoothie
Serves 1

  • 1/3 cup pure pumpkin, canned
  • 1 Tablespoon extra virgin olive oil1/2 teaspoon Stevia
  • 1 scoop vanilla protein powder
  • 1 teaspoon cinnamon or pumpkin pie spice
  • 2/3 cup water
  • Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

271 calories; 22 grams protein; 12 grams carbs; 15 grams fat (3 grams saturated)

 

Glazed Carrots that Kids Love

24 September

carrots

My kids love carrots!

What kid doesn’t like carrots? Those delicious nuggets of orange satisfy whether you eat them hot or cold. This recipe is delicious this time of year as the nights get colder and a warm side dish hits the spot.

  • 2 Tablespoons butter
  • 2 pounds of carrots, peel and tops trimmed
  • 1/2 cup fresh orange juice
  • 1/2 teaspoon fresh thyme leaves
  • salt and pepper to taste

Melt butter in a large pan over medium heat. Add carrots, orange juice, and thyme. Cook, stir occasionally until carrots are tender. Season with salt and pepper. Serve warm.

 Enjoy!

 

Spinach Avocado Salad

17 September

avocado spinach saladThe last days of grilling for the year are on our horizon. Take advantage of the few days of warm weather to enjoy this salad. Your favorite grilled chicken right on top is incredible!

Not able to get to the grill today? Open a can or a bag of tuna and add it crumbled on top.

I can’t wait to cook up some extra shrimp and add those chilled to this salad.

  • 1 Orange
  • 1 Tablespoon Rice Vinegar
  • 2 Tablespoons Olive Oil
  • Salt and Pepper to taste
  • 5 cups Spinach
  • 1 Avocado, sliced
  • 2 Tablespoons of pinenuts, sunflowers seeds, or pepitas (optional)

Peel and open up the segments of orange. Squeeze 1 Tablespoon of juice from part of the orange. This orange juice is added to the olive oil, salt and pepper to form a dressing. Put the spinach in a large bowl, add the avocado on top, along with the rest of the orange segments. sprinkle with seeds and toss with dressing. Your grilled foods can be served alongside this salad or right on top. (On top is my favorite way!)

Enjoy this salad and let me know what you think,

Coach Nancy

 

 

 

Shopping in the Garden

11 September
Veggie -rific!

Veggie -rific!

Our gardens are overflowing with veggies. Often I go out to see what is going to top off my dinner’s salad by shopping through my garden each afternoon. These Veggie packed recipes are delicious and easy. Thank you Jenn and Helen for sharing them with Get Fit NH.

Zucchini Bake is what Jenn has been hooked on for lunch. 30 minutes at 350. Delicious! Her creation is normally filled with turkey but she has substituted cottage cheese as the protein.  Jenn says, “I usually have a container of it (made up ahead) in the fridge ready to go at all times.”

Zucchini Bake

  • 2 Cups Zucchini, about 2 large
  • 1 cup mushrooms sliced
  • 1 cup cherry tomatoes
  • 3/4 cup cottage cheese
  • 1/8 cup parmesan cheese
  • 1 teaspoon basil
  • salt and pepper to taste

Slice the zucchini with a mandolin or into very thin slices. Place these along the bottom of a 8×8 pan. Top with sliced mushrooms, the cherry tomatoes, cottage cheese and parmesan cheese. (In that order) Sprinkle with basil, salt and pepper. Bake at 350 for 30 minutes.

Don’t forget to make this a whole new recipe by adding cooked, browned hamburger or ground turkey in place of the cottage cheese.

Jenn trains at 5am in Concord. She is doing something most of us would consider crazy – Reach the Beach, a 205 mile relay run with 11 others Get Fit NH team members.

Helen can be seen showing off her newly earned 4 Year Forged Get Fit NH shirt on Facebook. She is not a quitter when it comes to training or her nutrition. It is almost soup weather but this cold treat will work great when Indian Summer hits us.

Gazpacho Soup

  • 4 cups tomato juice (or a few fresh tomatoes, if you don’t mind it thicker).
  • 1 large cucumber, peeled and seeded
  • 1 large green pepper
  • 1 large red pepper
  • 1 rib celery
  • 1 large carrot
  • ¼ cup chopped red onion
  • ¼ cup chopped cilantro
  • 3 scallions
  • 1 or 2 jalapenos (I, Helen, usually use 1 unless I’m feeling sneaky and then I add the second)
  • 1 Tbsp. fresh garlic
  • 2 Tbsp. red wine vinegar
  • 2 Tbsp. lime juice
  • 1 Tbsp. olive oil
  • ½ tsp. salt
  • Fresh ground pepper to taste

Coarsely chop veggies and add to blender:Depending upon the size of your blender, you may need to do this in two batches. Refrigerate.  Enjoy!

Thank you ladies for sharing these delightful recipes. You are taking action in the gym and in your kitchen!

To your best health,

Coach Nancy

 

Ya Learn Something Everyday

16 August

PPW3_LogoNow I’ve heard that learning something everyday will keep you young, so why not? :)

Recently one of our 30 Challenges in 30 Days was to plan a menu for a week. For some that seems like a daunting challenge, but once you build the habit it does get easier, I promise.

While reading some of the posts on Facebook after completing that day’s challenge I learned some new things and I know you will too.

The Challenge: Day 14 – Plan one weeks menu. And we asked you to tell us how this will help you eat better during the week.

So lets hear what some action takers found:

Scott said “Planning helps you to shop more efficiently and you don’t end up buying stuff you don’t need (or is unhealthy for you!)

Rebecca shares “This has helped me budget and eat better!”

According to Stephanie “This helps me stay more true to my nutritional (fat loss) goals when I plan.”

Deb said “It will definitely help me to stay on track the whole week.

Stacey found “Now I’m much better prepared, feel less anxiety over “what’s for dinner” and have started making a larger variety of healthy dinner choices.”

Here’s Mary “It will help me to stay on track, and I won’t be inclined to “just pick something up”.

Melissa added “It will keep me from running to the store and just grabbing something that probably wouldn’t be good for me.”

I could go on and on. But my point is that many of you have found that planning meals for the week will;

  • Save time at the store and at meal time
  • Planning saves you money
  • Planning a menu means less stress
  • A menu plan equals a happier family. They know what the plan is and for some families they get to help with the planning.
  • A menu will provide you with healthier meals
  • Your plan will make life easier for you.
  • You will not have to think on the fly.

Nadine offers her family the option to help plan their weekly menu. She has created a card system for the planning and shopping. All of her family’s dinner meals are listed on an index card. The card contains the meal, the recipe for the meal, and all the items needed from the store. Each family member picks a card for the week and Nadine fills in the days as needed. Her family is happy because they choose the meals. In Nadine’s words, “This routine that I have been doing for awhile now makes for healthy at home meals, frees up a ton of time with only one trip to the grocery store & happy bellies.”

So I learned I can save time, save money, save my sanity, and make my family happy all with a little well spent time at the beginning of each week. And all this thinking keeps me young…..

And you?

To your best health,

Coach Nancy