Category: Services and History

A little thought from Time Magazine “Your Body: the Science of Keeping it Healthy” 1^st QRT 2015 Issue:

Feeling Fine:

“No one who’s seen the toll taken by stress and sorrow on a friend and relative can doubt the physical consequences of thoughts and feelings. Still, it can be hard to grasp the breadth and depth of the mind’s influence over the workings of the body. More and more research shows that physical health is intimately tied to mental well-being, and vice versa. In fact, the judicious tweaking of your psyche may be one of the best ways to speed recovery from disease or perhaps help prevent illness in the first place. Knowing this may make the maintenance of a light mood feel like a heavy burden. But science is also revealing effective and surprisingly uncomplicated ways to give your mind a tune-up. It seems that one way to change your brain is to move your body. “

Check out this site from Oxygen Magazine :

http://www.oxygenmag.com/article/berry-cheesecake-protein-pancakes-8659#sthash.HGzfgO4D.DfLi0XGC

A Fit You-Renee Newsletter Jan 2015

Wishing everyone an Happy and Healthy New Year! Lets make some positive changes in 2015!

Runtastic Fitness created and published this “you tube” segment last year on 11/26/13 on “how to make pumpkin pie power bites”(from my fitness pal). I thought I would share with all of you again, from Runtastic.

(All Recipe’s from Food Styling: Jamie Kimm –Shape Magazine10/2013)

PIZZA MAKING!!!!!

Thin Sin Pizza Dough

Makes enough for 5 Pizzas

Prep Time: 15 Minutes

(Plus 12 hours resting)

Cook Time: None

4 cups all-purpose flour

½ teaspoon instant yeast

1 teaspoon salt

½ tablespoon olive oil

1. Place flour, yeast, salt and olive oil in a mixer fitted with a dough hook attachment. Add 1 ¼ cup room-temperature water and mix on low for 5 minutes or until the dough starts to come together. Turn off mixer and let dough rest for 10 minutes. ( Note : You can also knead this dough by hand in a large or on a floured work surface.)
2. Turn the mixer on medium-high for 5 to 6 minutes or until the dough becomes elastic and smooth. If the dough becomes sticky, add more water, a little bit at a time.
3. Remove dough from mixer and portion into 5 rounds (about ¼ pound each) just slightly larger than golf balls. Place on a baking sheet lined with parchment paper cover with plastic wrap and chill in fridge overnight.
4. When ready to use, remove dough from fridge and dust a work surface with flour. Using a rolling pin to roll the dough out into your preferred shape and top as desired. Dough, wrapped in plastic wrap, can be kept in the freezer for up to two weeks.

Margherita Pizza:

Serves: 2

Prep Time: 10 minutes

Cook Time: 10 Minutes

(Plus 1 hour heating)

Flour for dusting

Qty 1: 1/4 – round Thin Sin Pizza Dough (See recipe above

Or your version of a healthy pizza crust)

Cornmeal for dusting

(1/4) cup crushed canned San Marzano tomatoes

(1/4) cup cubed fresh lowfat unsalted mozzarella

(4) leaves fresh basil, roughly chopped

(1) teaspoon kosher salt

(2) teaspoon olive oil

1. Preheat oven to 500F. Place pizza stone or baking sheet in oven 1 hour prior to cooking pizza.
2. Lightly flour a work surface and use a rolling pin to roll out the dough as thinly as possible. Transfer dough to a pizza paddle or an oven sage board (like a wooden cutting board) that has been covered with a light dust of cornmeal.
3. Spread crushed tomatoes evenly over stretched dough and top with mozzarella. Transfer pizza from paddle or board to warmed stone or pan in oven and bake for 8 to 10 minutes or until cheese is melted. Remove from oven and evenly distribute basil, salt, and olive oil over the top. Let cool for 5 minutes; cut and serve.

NUTRITION SCORE PER SERVING:

283 CALORIES; 8G FAT (2G SATURATED), 43G CARBS, 9G PROTIEN, 2G FIBER, 101MG CALICUM , 3MG IRON, 1,328 SODIUM..

 

Keeping chronic inflammation down with the right foods:
(www.oxygenmag.com) [information from Karen Asp of Oxygen Magazine May 2014]

Swapping these foods may help keep chronic inflammation down:

• Lean meat & poultry swap for grass fed beef, free range organic poultry
• Wheat flour swap for whole grain oat flour & bread- pumper nickel
• Vegetable oil( soy, corn, sunflower, safflower) swap for olive, nut, avocado or grape- seed
• Milk: swap for oat, soy or almond milk
• Dairy based yogurt swap for coconut- based yogurt
• Peanut butter swap for organic peanut butter or even better almond butter
• Big fish high in mercury swap for fish low in mercury

what are your 30 day goals? ……………………..

What are you doing to actively achieve these goals?…………………………….

Here are some questions to help keep your eating habits on the right track. If your answers don’t correspond with those provided below then just adjust your habits accordingly. Ready..set..eat right!

WHEN DID YOU LAST EAT?
If is has been longer than 2-4 hours, it is time to eat.
WHERE IS THE COMPLETE PROTEIN?
Are you about to eat at least 1 serving ( 20-30 grams) of complete protein? If not , find some protein.
Women get 1 serving and men get 2.

WHERE ARE THE VEGGIES?
Are you about to eat at least 2 servings of veggies? Prepare them anyway you like, but eat them with every meal or snack.
( one serving is about ½ -1 cup and your target is 5-10 cups per day).

WHERE ARE THE CARBS?
If you have fat to loose, but have not, just worked out, put down the pasta, bread, rice and other starchy carbs in favor of a double serving of fruits and veggies. If you have just worked out, a mix of carb sources is fine.

WHERE ARE YOUR FATS COMING FROM?
Today you need some fat from animal foods, from olive oil, from mixed nuts and from flaxseed oil. Spread them out throughout the day, but make sure to add them in.

Sited from: “ISSA”