Pulling it back in!

We get tugged in a million directions and sometimes we forget about what’s so important: ourselves, our health!

Take control, pull it all back in and make today the day you get right back on track!  Write down your personal goals, whatever they may be. Pick a fitness routine, a nutritious menu you can stick with and get cracking! Yes you can!

Here’s a simple, amazing recipe I posted a year ago and one of my favorites:

Protein Pancakes

2 eggs and one mashed banana (yes, that’s it!)…Blend and cook like you would a pancake!  I often add a cinnamon spice, a scoop of protein powder and/or blueberries. Be creative and add what you prefer!

Coffee and Clean Eating! Yes, there are options.

By Annie Harney

Is your morning coffee sabotaging your clean eating?  So many people are meticulous about what they eat, workout each and every day, but ruin their good efforts with sugary beverages.  Coffee is one of the worst offenders!  However, you don’t need to give up your coffee to keep your daily diet “clean”.  Believe me, coffee is my oxygen!  Between working full time, teaching 10 fitness classes per week, and being a full time graduate student- coffee is a necessity in my life!  An 8oz cup of coffee has one single calorie.  So why are these fancy lattes, mochaccinos, and other decadently titled coffees filled with hundreds of calories?  Sugar!  However, I have good news. You can still indulge in coffee treats while keeping your eating clean.  Believe it or not, coffee has numerous health benefits and contains various essential nutrients (http://authoritynutrition.com/top-13-evidence-based-health-benefits-of-coffee/).  

 

If you are a fan of flavored coffee, the first thing you have to look at is whether your flavored coffee is a gourmet brewed flavor or added in with sugary syrup.  When a flavor is brewed into the coffee the nutrition remains the same as a plain  8oz cup of coffee: one calorie, zero fat,  zero carbs/zero sugar.  Let’s compare this to the beloved Caramel Macchiato.  This famous Starbucks favorite contains 240 calories, 7 grams of fat, and 34 grams of carbs (32 of which is sugar) in a grande (16oz) serving.  What a difference!  If you swap this sugar filled beverage for a gourmet-brewed flavor, you will cut over 1,600 calories from your diet per week.  Now you can use your calories to consume nutrient dense foods that will help your body thrive.

 

Personally, I enjoy my coffee with a little bit of skim milk and that is it.  However, I know the bitter taste of coffee can be overpowering for some.  There are other options besides sugar to add to your coffee to sweeten it up.  Stevia in the raw is an amazing alternative- a zero calorie all-natural sweetener extracted from the stevia plant.  Agave nectar is also a great option, again all-natural, weighing in at a mere 20 calories per teaspoon.  These two options are great alternatives to the highly processed and refined sugar.  The alternatives you want to steer clear of are the chemically filled “unclean” and “unnatural” ones filled with ingredients such as aspartame and other unnatural concoctions (Splenda, Sweet’N Low, Equal, etc).  Aspartame is so dangerous it was never even supposed to be approved by the FDA, but that is another blog post in itself!

 

Always opt for milk over cream to cut back on unnecessary grams of fat.  You may wonder about non-dairy coffee creamers.  Coffee Mate and International Delight offer endless flavors to spruce up your coffee, but what are you consuming when you drink these products?  Turn your bottle around and browse through the ingredients.  The list is endless and filled with mysterious long words that we can’t even pronounce.  Upon making the decision to eat clean, I stated that my coffee creamer was the one thing I would not give up.  One tablespoon in my coffee would not kill me.  However, one day I miraculously came across an alternative homemade option!  The recipe is simple, quick, and you know exactly what goes into the mixture!  I watered down the base a bit more than the recipe called for, but that is entirely up to you!  Check out the endless amounts of flavor varieties here: http://www.mrshappyhomemaker.com/2013/03/homemade-coffee-creamer-over-20-flavor-varieties/

 

My base recipe: about 22 calories per tablespoon

1.5 cups of Unsweetened Almond Milk + 7oz of condensed milk

 

Keeping these ideas in mind, you can now enjoy your coffee without sabotaging your hard work and efforts you put into staying fit, fierce, and fabulous!

Heartwarming Healthy Chili (Vegan or not)

Vegan ChiliThis recipe was delicious and very healthy. You can use this recipe with Vegan Meat or Lean Ground Turkey. Your call. The following is the recipe but I added my own twist on a few things….

1 tablespoon olive oil
1 lb 99% lean ground turkey (or vegan meat)
1 medium onion, diced
1 red pepper, chopped
1 yellow pepper, chopped
2 (15 oz) cans tomato sauce
2 (15 oz) cans petite diced tomatoes
2 (15 oz) cans black beans, rinsed and drained
2 (15oz) cans red kidney beans, rinsed and drained
1 (16 oz) jar deli-sliced tamed jalapeno peppers, drained
1 cup frozen corn
2 tablespoons chili powder
1 tablespoon cumin
Salt and black pepper, to taste

Cook about 4-6 hours on high or 6-8 hours on low. Delicious.

Greek Berry Yogurt Smoothie

Greek Yogurt Berry Smoothie

Morning,

I have battled with plain Greek Yogurt since it has been the big craze!  I have tried it many ways but it just wasn’t for me.  Until now.  I love this recipe and it is simple:

1 cup Almond Milk (or Skim Milk if you prefer)

1/2 Cup Plain Greek

5-6 ice cubes

1/2 Cup Frozen Berry Mix

1/2 teaspoon Stevia sweetener (or none…your call)

BLEND.

Let me know if you enjoy it.  I absolutely loved this one and trust me, there have been at least 3 billion that I have thrown in the trash.  I am a girl from Everett who grew up with a father who cooked nonstop…it has to be good.

Spicy Vegan ‘Beef’

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Spicy Vegan 'Beef'

Whether you love meat or not, these are amazing. I even had Billy try it and he liked it, probably more than he admitted. I like to cut up bags and bags of fresh onions and peppers as well as vinegar peppers, and sometimes mushrooms. I saute them in a large stir fry pan. Once they are done, I just put them in Tupperware bins and use them for tons of recipes all week long.

For this recipe, I heat up some of the saute mix in a frying pan and add the vegan ‘beef’. Once this has cooked, I add red hot sauce (Frank’s or type of sauce you like). Once the mixture is hot enough and cooked to your liking, you can add some shredded cheese (your choice).

Upon completion, I love to pour these into lettuce wraps and enjoy.

Trust me, you have to try these. Amazing, high protein, low carb!

Mangia!

What’s New at BI? New Date for Body Infusion™ Instructor Workshop, Parent/Child Cardio Bag Classes, Family Challenge, Parent/Child Drums Alive and More

Body Infusion™ Instructor Workshop

*Prerequisites to teach class following the workshop: Group Exercise Certification, Yoga Certification, and/or Personal Training Certification; CPR Certification; and 10 classes to be taken at Body Infusion™ by Heather or Rose.  These can be completed post workshop but need to be completed prior to teaching the class.

Thursday, February 6, 2014

6-8pm

Price: $199

To register, email us to reserve your spot.

 

Parent/Child Heavy Bag

Saturday, February 8th: 11-11:45am

Friday, February 21st (School Vacation): 12-12:45pm 

 Ages 5 and Up

Want to enjoy fitness with your child?  

Grab your gloves and water and join Rose!

Annual Member cost per pair – $20

Non Annual Member cost per pair – $25

Sorry, no credit cards.

****Get a group together and plan your own session***

 

Parent/Child Drums Alive

Friday, February 21st (School Vacation): 11-11:45am

Family Challenge

Come join us for a Family Challenge.  Why not make it a family workout and challenge yourself each week to a healthy, physical and lifestyle change?!  What better way to do it but as a family?!

We will meet Sundays for a 45 minute workout and then review the physical challenge for the upcoming week.  You will also have a journal to keep track as a family for the week.

 Sundays, January 19th- February 23rd

11:30am-12:15pm

Members: $129 for 6 weeks

Non-Members/Package: $179 for 6 weeks

Drop in rates- Members: $20; Non-Members: $30

Email us to register or call 781-706-7063

Payment is required to reserve your spot.  A 10 day cancellation is REQUIRED to receive full payment.  50% of payment is guaranteed up to 5 days prior.

 

 

To register, email us to reserve your spot.  Payment is required to reserve your spot.