Wednesday, October 27, 2010
Getting rid of that 4 o'clock energy crash = feeling great
One of our members, Eric W, has seen incredible success in the past 2 months due to help from our Registered Dietitian, Laura CaJacob. Eric came to Laura due to the major energy crashes he was experiencing at 4:00pm every day. By making a few changes in his diet, Eric no longer has severe energy crashes and has even lost weight. Not only did Eric's motivation and discipline play a major roll, but his trainer Christi Corbitt gives him quite the workout twice a week. Eric is 49 years old and has had more than 5 knee surgeries, yet is in the 125th percentile for lean body mass for his frame size. Congratulations Eric, and keep up the great work!
Monday, October 25, 2010
5 lbs in a week!!? Nice work! And, a yummy recipe..
Our Registered Dietitian, Laura CaJacob, has helped one of our members drop 5 pounds in 1 week! Maggie has made a few small changes that have resulted in BIG changes. Maggie says, "It seems easy... and I am not tempted to go off the plan! I can't believe a "diet" could be so easy. I don't feel like I am restricted...just eating healthy. I can tell a difference in yoga, too. Eating healthy isn't expensive. I really enjoy eating this way."
Maggie made this delicious dish recently and was kind enough to share her recipe:
Pinto Bean Enchilada Casserole
Ingredients:
Pinto beans (any kind of bean will do - black beans would be great)
If you want home made beans....Rinse and soak 2-3 cups of dry organic pinto beans overnight. Rinse again and cook with water 1 inch above beans. After one hour, add 1 chopped onion and 2-3 garlic cloves. When beans are soft, add about 1 tablespoon of fresh chili powder and salt and pepper to taste.
If you don't want to do the above steps, use 3-4 cans of beans... rinse those beans before using in enchiladas.
Sprouted corn tortillas... I found them in the refrigerated section near where they grind coffee at Whole Foods on Lamar. These turned out to be a nice surprise in the enchiladas... cooked up like they were cornbread. Regular corn tortillas will work if you can't find the sprouted.
Spinach... about 4 handfuls, washed.
Hatch green chili enchilada sauce... or any green sauce. Canned sauce may not be gluten free.
Soy cheese for the topping - grated or sliced.
1) Spread a thin layer of beans on the bottom of a 8x12 baking dish, just to keep the tortillas from sticking.
2) Add 1 layer of corn tortillas... tearing them to fit... easier than rolling enchiladas.
3) Spread a layer of beans.
4) Cover with 1/2 the spinach.
5) Add another layer of corn tortillas, beans and spinach.
6) Top with a third layer of tortillas. Cover with soy cheese.
I baked in 350 degree oven, covered, for about 30 minutes, then uncovered for another 20, until the cheese melted and had a nice color. Gluten free, dairy free, meat free. They were great the first night and even better the second!
Maggie made this delicious dish recently and was kind enough to share her recipe:
Pinto Bean Enchilada Casserole
Ingredients:
Pinto beans (any kind of bean will do - black beans would be great)
If you want home made beans....Rinse and soak 2-3 cups of dry organic pinto beans overnight. Rinse again and cook with water 1 inch above beans. After one hour, add 1 chopped onion and 2-3 garlic cloves. When beans are soft, add about 1 tablespoon of fresh chili powder and salt and pepper to taste.
If you don't want to do the above steps, use 3-4 cans of beans... rinse those beans before using in enchiladas.
Sprouted corn tortillas... I found them in the refrigerated section near where they grind coffee at Whole Foods on Lamar. These turned out to be a nice surprise in the enchiladas... cooked up like they were cornbread. Regular corn tortillas will work if you can't find the sprouted.
Spinach... about 4 handfuls, washed.
Hatch green chili enchilada sauce... or any green sauce. Canned sauce may not be gluten free.
Soy cheese for the topping - grated or sliced.
1) Spread a thin layer of beans on the bottom of a 8x12 baking dish, just to keep the tortillas from sticking.
2) Add 1 layer of corn tortillas... tearing them to fit... easier than rolling enchiladas.
3) Spread a layer of beans.
4) Cover with 1/2 the spinach.
5) Add another layer of corn tortillas, beans and spinach.
6) Top with a third layer of tortillas. Cover with soy cheese.
I baked in 350 degree oven, covered, for about 30 minutes, then uncovered for another 20, until the cheese melted and had a nice color. Gluten free, dairy free, meat free. They were great the first night and even better the second!
Monday, October 18, 2010
Cookies... mmm.
Need cookies in a hurry? These take 20 minutes in total and are fairly healthy for being legitimate cookies. Plus, they taste great and can be served to anyone with dairy or gluten sensitivity since they don't have butter or flour.
Interested in learning other recipe substitutions? E-mail our Registered Dietitian, Laura CaJacob: laurac@pureaustin.com.
Almond Butter Chocolate Chip Cookies
1 c. unsalted almond butter, stirred well
3/4 c. sugar in the raw (can use less than this if you want to decrease sweetness)
1 large egg
1/2 t. baking soda
1/4 t. salt
3 oz dark chocolate, 70% or greater, broken into small pieces
1) Preheat oven to 350.
2) In a medium bowl, stir together first 5 ingredients. Stir in chocolate after well blended.
3) Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets and back for 10 minutes or until lightly browned.
4) Let cool on baking sheets for 5 minutes then cool on wire racks.
Makes 24 cookies.
*Recipe modified from Clean Eating Magazine March/April 2010.
Interested in learning other recipe substitutions? E-mail our Registered Dietitian, Laura CaJacob: laurac@pureaustin.com.
Almond Butter Chocolate Chip Cookies
1 c. unsalted almond butter, stirred well
3/4 c. sugar in the raw (can use less than this if you want to decrease sweetness)
1 large egg
1/2 t. baking soda
1/4 t. salt
3 oz dark chocolate, 70% or greater, broken into small pieces
1) Preheat oven to 350.
2) In a medium bowl, stir together first 5 ingredients. Stir in chocolate after well blended.
3) Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets and back for 10 minutes or until lightly browned.
4) Let cool on baking sheets for 5 minutes then cool on wire racks.
Makes 24 cookies.
*Recipe modified from Clean Eating Magazine March/April 2010.
Monday, October 11, 2010
Chelsea writes about Georgian, who turned the "Big 20" into a game changer
Georgian has never been a gym girl. No, not her! She is so good at counting her calories and portioning out her food for the day, but lifting weights and doing cardio are two things she never did. But then her special someone convinced her to join Pure Austin. At first, she walked the treadmill and did some Yoga classes, but I could never get her to come to Cardio Core or Pump. And then the Big 20 happened! She was so cute. I remember a few days before the contest began she was telling me about her game plan and how pumped she was to workout 20 days in a row and how excited she would be if she won the raffle.
Georgian is a superstar. During the contest, she made it to Ande's Zumba class, she
took Pump with me and Shirley, she took Kathy's and Beto's spin, and she showed up with a smile to my Cardio Core class rocking the plank, 3 risers, and pushing so hard she inspired me! She didn't win the raffle, but she fit into her skinny jeans and the other day I told her she could never where a certain pair of pants again because they didn't show how fit she has become!!!!
This is what she had to say, " I am really impressed with the challenge and what it's done for me personally. It's really been good for me to get out of my comfort zone and rock out the different classes. And while I don't plan to keep up a daily gym regimen, I do plan to maintain 4 classes a week. (Quite an improvement over the one a week I was doing prior to the Big 20!)"
Georgian is a great example of commitment and motivation. She's not your typical gym gal, but she became one!!!!! She even showed up for Cardio Core and Pump this week and the contest was over. She is an example of knowing what's she working for and doing the work necessary to achieve her goals.
This is why I love fitness. Good Job Georgian.
Georgian is a superstar. During the contest, she made it to Ande's Zumba class, she
took Pump with me and Shirley, she took Kathy's and Beto's spin, and she showed up with a smile to my Cardio Core class rocking the plank, 3 risers, and pushing so hard she inspired me! She didn't win the raffle, but she fit into her skinny jeans and the other day I told her she could never where a certain pair of pants again because they didn't show how fit she has become!!!!This is what she had to say, " I am really impressed with the challenge and what it's done for me personally. It's really been good for me to get out of my comfort zone and rock out the different classes. And while I don't plan to keep up a daily gym regimen, I do plan to maintain 4 classes a week. (Quite an improvement over the one a week I was doing prior to the Big 20!)"
Georgian is a great example of commitment and motivation. She's not your typical gym gal, but she became one!!!!! She even showed up for Cardio Core and Pump this week and the contest was over. She is an example of knowing what's she working for and doing the work necessary to achieve her goals.
This is why I love fitness. Good Job Georgian.
Chelsea's twin sister stays fit while in Iraq. Misty rules!!
Chelsea sent this over about her twin sister staying fit while being deployed in Iraq. How awesome is this?!?
"I have a twin sister. Her name is Misty. She's always been into fitness. We use to step videos in our living room when we were teenagers. She had a gym membership in high school and would wake up at 5:30am to make it to a class then come home, kick me out of the bathroom, and get ready for school. She has been an athlete all of here life. The joke is I was such a fast runner because I knew she could kick my booty if she wanted to!!! Misty was deployed 4 months ago to Iraq. Just like her she turned it into a gigantic positive. This is what she had to say. "Fitness has changed because I have more time to do it. There is nothing else really keeping me from going to the gym. I don't have a monitor to listen to, dinners to prepare, house to clean. I just have me to worry about. So really there is no reason to miss the gym. I wake up at
0230, skype the family and am at the gym by 0310. I work out for 60 to 80 minutes. I do it in the morning because I know by the end of the day it is 120 degrees and the last thing I feel like doing is running on the treadmill in a 98 degree tent where the gym is. I know that I've accomplished something. That feels good. 3xs per week I am in the weight room doing a total body workout. 3xs per week I'm on the treadmill doing a running workout. My workouts are geared to what is going to get me through the heat and stress of Iraq. It is about being able to survive the elements. I lift heavy and run faster. To be perfectly honest...I'm working out so hard in order to wear my gear on the plane ride home and not feel like I have a gorilla on my back. It is just about being stronger....not thinner...but stronger. I wish my stomach was smaller....yada, yada, yada. But I really want to be able to carry all of my bags and not have anyone to help me. I want to be able to wear my vest without feeling weighted down. I want to be able to stand in a C-130 and hold on to the railing while up in the air without worrying about falling. Fitness is all about being functional now." Misty told me about a Push up contest they had on the base. How many push ups can you do in 1 minute? Both men and woman competed in this contest. 1st place: Girl - 83 push ups. 2nd place - MY SISTER 73 push ups. 3rd place and on......MEN! ROCK ON MISTY! Misty is now home safely. She is in the best shape of her life. Her shoulders have made me very jealous! She is one of my inspirations. Like she said, she would wake up at 2:30am after going to bed at 9pm just so she can Skype her little boy and then make it to the gym. Commitment and motivation. I am just so proud of her! "
Misty, you are an inspiration!!!! Much love, Pure Austin Fitness.
"I have a twin sister. Her name is Misty. She's always been into fitness. We use to step videos in our living room when we were teenagers. She had a gym membership in high school and would wake up at 5:30am to make it to a class then come home, kick me out of the bathroom, and get ready for school. She has been an athlete all of here life. The joke is I was such a fast runner because I knew she could kick my booty if she wanted to!!! Misty was deployed 4 months ago to Iraq. Just like her she turned it into a gigantic positive. This is what she had to say. "Fitness has changed because I have more time to do it. There is nothing else really keeping me from going to the gym. I don't have a monitor to listen to, dinners to prepare, house to clean. I just have me to worry about. So really there is no reason to miss the gym. I wake up at
0230, skype the family and am at the gym by 0310. I work out for 60 to 80 minutes. I do it in the morning because I know by the end of the day it is 120 degrees and the last thing I feel like doing is running on the treadmill in a 98 degree tent where the gym is. I know that I've accomplished something. That feels good. 3xs per week I am in the weight room doing a total body workout. 3xs per week I'm on the treadmill doing a running workout. My workouts are geared to what is going to get me through the heat and stress of Iraq. It is about being able to survive the elements. I lift heavy and run faster. To be perfectly honest...I'm working out so hard in order to wear my gear on the plane ride home and not feel like I have a gorilla on my back. It is just about being stronger....not thinner...but stronger. I wish my stomach was smaller....yada, yada, yada. But I really want to be able to carry all of my bags and not have anyone to help me. I want to be able to wear my vest without feeling weighted down. I want to be able to stand in a C-130 and hold on to the railing while up in the air without worrying about falling. Fitness is all about being functional now." Misty told me about a Push up contest they had on the base. How many push ups can you do in 1 minute? Both men and woman competed in this contest. 1st place: Girl - 83 push ups. 2nd place - MY SISTER 73 push ups. 3rd place and on......MEN! ROCK ON MISTY! Misty is now home safely. She is in the best shape of her life. Her shoulders have made me very jealous! She is one of my inspirations. Like she said, she would wake up at 2:30am after going to bed at 9pm just so she can Skype her little boy and then make it to the gym. Commitment and motivation. I am just so proud of her! "Misty, you are an inspiration!!!! Much love, Pure Austin Fitness.
Thursday, October 7, 2010
Healthy diet changes + 6 weeks = 6 lbs off. Yay Caroline!
Congratulations Caroline Vander Ark! In just six weeks, Caroline has completely transformed her diet with the help of our dietitian, Laura CaJacob. She has not only lost 6 pounds, but she has virtually solved her digestion problems that she was having all the time. The best part about Caroline's changes is that she has formed long-term habits to make her healthier overall. Make sure to check out her awesome food blog to get some great, healthy recipe ideas: http://cookingwithcareblog.blogspot.com/. Keep it up Caroline.
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