Monday, December 15, 2008
Taste Day Friday: 12/19/08
Come try the Recipe of the Week, Tree-Shaped Crescent Veggie Appetizers!!
Tip of the Week
5 ways to boost your metabolism
1. Train yourself to eat 5 or 6 small meals each day. This will keep your metabolism primed so that you're burning fat at optimal capacity. When you go too long between meals, your body senses starvation and slows down in order to conserve it's fuel supplies. This is one of the very best ways to boost metabolism and achieve maximum weight loss.
2. Never skip breakfast! If you've just slept for eight hours, your body has been deprived of food for a long period of time. Your body will respond by going into "starvation" mode unless given proper fuel. Just be sure to choose your breakfast foods wisely! A doughnut and coffee is not the best choice.
3. Eat a small amount of protein (3-4 ounces) with every meal that you eat throughout the day. Choose lean protein sources such as lean turkey, egg whites, or white fish.
4. Drink at least 6 eight ounce glasses of water everyday to boost your metabolism. Can't bring yourself to drink that much water? Try substituting unsweetened green tea for some of your water servings. Green tea has been shown to have an independent metabolism raising effect.
5. Hit the gym to do some resistance training. While aerobic exercise may burn calories, resistance exercise or weight training builds muscle. The higher your muscle composition, the faster your metabolism will be. As if that isn't enough, if you lift weights for as little as 20 minutes, your metabolism will be boosted for up to 2 hours after completing your workout. Toned muscles will also look better making this one of the best ways to boost metabolism and reshape your body.
View more - from the article "8 Sneaky Ways to Boost Your Metabolism" by Kristie Leong, M.D.
1. Train yourself to eat 5 or 6 small meals each day. This will keep your metabolism primed so that you're burning fat at optimal capacity. When you go too long between meals, your body senses starvation and slows down in order to conserve it's fuel supplies. This is one of the very best ways to boost metabolism and achieve maximum weight loss.
2. Never skip breakfast! If you've just slept for eight hours, your body has been deprived of food for a long period of time. Your body will respond by going into "starvation" mode unless given proper fuel. Just be sure to choose your breakfast foods wisely! A doughnut and coffee is not the best choice.
3. Eat a small amount of protein (3-4 ounces) with every meal that you eat throughout the day. Choose lean protein sources such as lean turkey, egg whites, or white fish.
4. Drink at least 6 eight ounce glasses of water everyday to boost your metabolism. Can't bring yourself to drink that much water? Try substituting unsweetened green tea for some of your water servings. Green tea has been shown to have an independent metabolism raising effect.
5. Hit the gym to do some resistance training. While aerobic exercise may burn calories, resistance exercise or weight training builds muscle. The higher your muscle composition, the faster your metabolism will be. As if that isn't enough, if you lift weights for as little as 20 minutes, your metabolism will be boosted for up to 2 hours after completing your workout. Toned muscles will also look better making this one of the best ways to boost metabolism and reshape your body.
View more - from the article "8 Sneaky Ways to Boost Your Metabolism" by Kristie Leong, M.D.
Recipe of the Week
Tree-Shaped Crescent Veggie Appetizers
INGREDIENTS (Nutrition)
* 2 (8 ounce) cans Pillsbury® refrigerated crescent dinner rolls
* 1 (8 ounce) package cream cheese, softened
* 1/2 cup sour cream
* 1 teaspoon dried dill weed
* 1/8 teaspoon garlic powder
* 3 cups finely chopped assorted vegetables (bell peppers, broccoli, carrot, cucumber and/or green onions)
* add to recipe box Add to Recipe Box
My folders:
* add to shopping list Add to Shopping List
* add a personal note Add a Personal Note
DIRECTIONS
1. Heat oven to 375 degrees F. Remove dough from cans in rolled sections (2 sections from each can); do not unroll. Cut each section into 8 slices (16 slices from each can).
2. Place slices, cut side down, on ungreased cookie sheets to form trees. To form each tree, start by placing 1 slice for top; arrange 2 slices just below, with sides touching. Continue arranging row of 3 slices, then row of 4 slices, ending with row of 5 slices. Use remaining slice for trunk. Refrigerate one tree.
3. Bake one tree at 375 degrees F. for 11 to 13 minutes or until golden brown. Cool 1 minute; carefully loosen with pancake turner and slide onto wire rack to cool. Bake and cool second tree.
4. Place each tree on serving platter. In small bowl, combine cream cheese, sour cream, dill and garlic powder; blend until smooth. Spread mixture over both trees. Decorate trees with assorted vegetable pieces. Garnish as desired. Refrigerate until serving time. To serve, pull apart slices of tree.
http://allrecipes.com/Recipe/Tree-Shaped-Crescent-Veggie-Appetizers/Detail.aspx
INGREDIENTS (Nutrition)
* 2 (8 ounce) cans Pillsbury® refrigerated crescent dinner rolls
* 1 (8 ounce) package cream cheese, softened
* 1/2 cup sour cream
* 1 teaspoon dried dill weed
* 1/8 teaspoon garlic powder
* 3 cups finely chopped assorted vegetables (bell peppers, broccoli, carrot, cucumber and/or green onions)
* add to recipe box Add to Recipe Box
My folders:
* add to shopping list Add to Shopping List
* add a personal note Add a Personal Note
DIRECTIONS
1. Heat oven to 375 degrees F. Remove dough from cans in rolled sections (2 sections from each can); do not unroll. Cut each section into 8 slices (16 slices from each can).
2. Place slices, cut side down, on ungreased cookie sheets to form trees. To form each tree, start by placing 1 slice for top; arrange 2 slices just below, with sides touching. Continue arranging row of 3 slices, then row of 4 slices, ending with row of 5 slices. Use remaining slice for trunk. Refrigerate one tree.
3. Bake one tree at 375 degrees F. for 11 to 13 minutes or until golden brown. Cool 1 minute; carefully loosen with pancake turner and slide onto wire rack to cool. Bake and cool second tree.
4. Place each tree on serving platter. In small bowl, combine cream cheese, sour cream, dill and garlic powder; blend until smooth. Spread mixture over both trees. Decorate trees with assorted vegetable pieces. Garnish as desired. Refrigerate until serving time. To serve, pull apart slices of tree.
http://allrecipes.com/Recipe/Tree-Shaped-Crescent-Veggie-Appetizers/Detail.aspx
Thursday, December 11, 2008
Tip of the Week
Drink Water.
Carry water in your car with you. Drink water before a meal and with a meal(order water when you eat out= you'll save money! Have a glass of water at your desk at home or at work. Take a bottle with you when you exercise.
Carry water in your car with you. Drink water before a meal and with a meal(order water when you eat out= you'll save money! Have a glass of water at your desk at home or at work. Take a bottle with you when you exercise.
Monday, November 24, 2008
Tip of the Week
Have a light breakfast and/or lunch to avoid feeling ravenous at Thanksgiving dinner. If you're really hungry when you sit down, you'll want to eat whatever is available. With all those holiday treats around, resisting will be just that much harder.
Recipe of the Week
Turkey Soup
1 lb. ground turkey breast, browned
3 carrots, chopped
2 pkgs. T&H Chicken Soup supplements, dry
½ head cabbage, chopped
16 oz. water
2 cans no-salt tomatoes
1 can (16oz.) green beans, drained
3 celery stalks, chopped
1 tsp. Mrs. Dash
½ tsp. hot sauce
½ tsp. light salt
½ tsp. oregano
Pepper to taste
Put all the above ingredients into a large pot. Bring to a boil over medium heat, then reduce heat and simmer for 1-2 hours. Add more water if necessary.
Serves: 10 Fat: 4.4g
Phase: Any
1 lb. ground turkey breast, browned
3 carrots, chopped
2 pkgs. T&H Chicken Soup supplements, dry
½ head cabbage, chopped
16 oz. water
2 cans no-salt tomatoes
1 can (16oz.) green beans, drained
3 celery stalks, chopped
1 tsp. Mrs. Dash
½ tsp. hot sauce
½ tsp. light salt
½ tsp. oregano
Pepper to taste
Put all the above ingredients into a large pot. Bring to a boil over medium heat, then reduce heat and simmer for 1-2 hours. Add more water if necessary.
Serves: 10 Fat: 4.4g
Phase: Any
Day after Thanksgiving Specials on Product
Come in for a free gift Friday!
Amazing Specials on Products to get you through the Holidays!
HAPPY THANKSGIVING!
Amazing Specials on Products to get you through the Holidays!
HAPPY THANKSGIVING!
Monday, November 17, 2008
Taste Day Friday: 11/21/08
Come in this Friday for Double Layer Pumpkin Cake from 9:00 p.m. - 6 p.m.!
Holiday Specials
WARNING: The average person gains 9-15 lbs over the holidays. We don't want that to happen to you. We've got to keep you coming in!
Now, a critical day is the day after Thanksgiving. If you miss that day---we usually don't see you until after the 1st. So we are begging you and bribing you to keep coming. When you come the day after Thanksgiving, we will give you a free gift.
ALSO REFER FRIENDS AND SAVE!
Help us help you and more people. Increase your results by encouraging friends to join. Members who join with friends reach their goals faster. Do you know anyone who is watching their weight? Anyone who is worried about gaining over the holidays? Keep your eyes and ears open because you can earn free product with each friend that joins by your referral! To make this easy, come in for 10 flyers for your friends with program discounts! This means a total of ten free products possible for you! AND if five friends referred by you join, we will give you a $50 VISA gift card. If you refer 10 friends that join, we will give you $100 VISA gift card. Hurry, this ends on December 19, 2008.
Earn even more products!
If you refer a friend that joins by November 30, 2008, you are eligible for our December Giveaway!
All you have to do is come 2 times a week for all 4 weeks in the month of December, and we will give you free product.
Now, a critical day is the day after Thanksgiving. If you miss that day---we usually don't see you until after the 1st. So we are begging you and bribing you to keep coming. When you come the day after Thanksgiving, we will give you a free gift.
ALSO REFER FRIENDS AND SAVE!
Help us help you and more people. Increase your results by encouraging friends to join. Members who join with friends reach their goals faster. Do you know anyone who is watching their weight? Anyone who is worried about gaining over the holidays? Keep your eyes and ears open because you can earn free product with each friend that joins by your referral! To make this easy, come in for 10 flyers for your friends with program discounts! This means a total of ten free products possible for you! AND if five friends referred by you join, we will give you a $50 VISA gift card. If you refer 10 friends that join, we will give you $100 VISA gift card. Hurry, this ends on December 19, 2008.
Earn even more products!
If you refer a friend that joins by November 30, 2008, you are eligible for our December Giveaway!
All you have to do is come 2 times a week for all 4 weeks in the month of December, and we will give you free product.
Recipe of the Week
Double Layer Pumpkin Pie
4 oz. fat-free cream cheese (softened)
1 c. plus 1 tbsp. milk, divided
1 tbsp. Splenda
1 tub (8oz.) Fat Free Cool Whip, thawed, divided
1 reduced-fat graham piecrust
1-15 oz. can pumpkin
2 pkg. (4-serving size each) sugar-free instant vanilla pudding
1 tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground cloves
Mix cream cheese, 1 tbsp. milk and sugar in large bowl with wire whisk until well blended. Gently stir in half of the whipped topping. Spread into crust.
Pour 1 cup milk into large bowl; add pumpkin, pudding mix and spices. Beat with wire whisk 2 minutes or until well blended. (Mixture will be thick) Spread over cream cheese layer.
Refrigerate 4 hr. or overnight. Garnish with remaining whipped topping. Store leftover pie in refrigerator.
Tip of the Week
Holiday Tips:
Instead of sampling many of the foods at the table, fill up on healthy veggies and turkey. If you must, sample only small bites of your favorite holiday foods and leave the rest alone. Fill up your plate and socialize outside of the kitchen. Start a new tradition by taking a walk after your meal. Your body will thank you for it. Most important, don’t beat yourself up. If you do fall off the wagon, get right back up.
Instead of sampling many of the foods at the table, fill up on healthy veggies and turkey. If you must, sample only small bites of your favorite holiday foods and leave the rest alone. Fill up your plate and socialize outside of the kitchen. Start a new tradition by taking a walk after your meal. Your body will thank you for it. Most important, don’t beat yourself up. If you do fall off the wagon, get right back up.
Monday, October 27, 2008
Tip of the Week
DANGER:
Soda: Sometimes our bodies crave sugar, and all too often we answer the call by guzzling soda instead of choosing a healthier alternative. Sugar is one of the main reasons soda is unhealthy, especially if you are trying to lose weight. It’s filled with empty calories. On average, a 12-ounce serving contains more than 110 calories and around 8-10 teaspoons of sugar! Another problem is its caffeine content, which acts as a diuretic, serving to dehydrate the body.
From the article: Danger Drinks and Healthy Alternatives
Healthy Eating Goes Beyond the Food You Eat
-- By Liz Noelcke, Staff Writer
Soda: Sometimes our bodies crave sugar, and all too often we answer the call by guzzling soda instead of choosing a healthier alternative. Sugar is one of the main reasons soda is unhealthy, especially if you are trying to lose weight. It’s filled with empty calories. On average, a 12-ounce serving contains more than 110 calories and around 8-10 teaspoons of sugar! Another problem is its caffeine content, which acts as a diuretic, serving to dehydrate the body.
From the article: Danger Drinks and Healthy Alternatives
Healthy Eating Goes Beyond the Food You Eat
-- By Liz Noelcke, Staff Writer
Taste Day Friday: 10/31/08
This Friday is Pumpkin Cake!
Come in for a free taste from 9:00 a.m. - 6:00 p.m.
Come in for a free taste from 9:00 a.m. - 6:00 p.m.
Recipe of the Week: Pumpkin Cake
1 Spice cake mix (18.25 oz.)
1¼ cup water
2 egg whites
1-15 oz. can pumpkin
1 tsp. cinnamon
½ tsp. nutmeg
½ tsp. allspice
½ tsp. ginger
Spray 9x13-inch pan with Pam. Mix all ingredients either with an electric mixer or wire whisk until blended. Bake at 350 degrees for 35-40 minutes. Inserted toothpick should come out clean. Refrigerate any uneaten portions.
Serves: 12
Phase: 3 & Maintenance
Calories: 186
Fat: 3g
1¼ cup water
2 egg whites
1-15 oz. can pumpkin
1 tsp. cinnamon
½ tsp. nutmeg
½ tsp. allspice
½ tsp. ginger
Spray 9x13-inch pan with Pam. Mix all ingredients either with an electric mixer or wire whisk until blended. Bake at 350 degrees for 35-40 minutes. Inserted toothpick should come out clean. Refrigerate any uneaten portions.
Serves: 12
Phase: 3 & Maintenance
Calories: 186
Fat: 3g
Wednesday, October 22, 2008
Craving Caramel Apples?
Try our Butter Pecan Bars.
Eating these with apples is delicious - just like caramel apples! A great way to fit in a fruit!
10% off this week only!
Taste Day Friday: 10/24/08
This Friday is Crock Pot Teriyaki Chicken.
Come in for a free taste of this delicious dish 9:00 a.m. - 6:00 p.m.!
Come in for a free taste of this delicious dish 9:00 a.m. - 6:00 p.m.!
Tip of the Week
DANGER:
Coffee: Sure, a small coffee only has about 10 calories, but that’s before adding any sugar or milk. And if you drink it black? You are still putting some unhealthy substances into your body. Many people drink coffee for its caffeine, which in fact robs your body of hydration and makes it difficult to absorb vitamins. Caffeine affects bone health and hinders calcium intake. Plus, it’s addictive. If you absolutely must drink a cup to get yourself started for the day, combat this by also drinking an extra glass of water. Your body will thank you.
From the article: Danger Drinks and Healthy Alternatives
Healthy Eating Goes Beyond the Food You Eat
-- By Liz Noelcke, Staff Writer
Coffee: Sure, a small coffee only has about 10 calories, but that’s before adding any sugar or milk. And if you drink it black? You are still putting some unhealthy substances into your body. Many people drink coffee for its caffeine, which in fact robs your body of hydration and makes it difficult to absorb vitamins. Caffeine affects bone health and hinders calcium intake. Plus, it’s addictive. If you absolutely must drink a cup to get yourself started for the day, combat this by also drinking an extra glass of water. Your body will thank you.
From the article: Danger Drinks and Healthy Alternatives
Healthy Eating Goes Beyond the Food You Eat
-- By Liz Noelcke, Staff Writer
Recipe of the Week
Pumpkin Pudding or Creamy Pumpkin Pie
½ c. cold skim milk
4 pkg. T&H vanilla pudding or 1 pkg. sugar-free vanilla pudding
1 tsp. pumpkin pie spice
1 c. pumpkin (canned)
2½ c. Fat-free Cool Whip (thawed)
In a large bowl, beat milk, pudding mix, and spice with wire whisk for 1 minute. (Mixture will be very thick.) Whisk in pumpkin. Stir in whipped cream. Store in refrigerator. For pumpkin pie, put mixture into a reduced-fat graham cracker crust. Refrigerate and let set at least 2 hours.
Phase: 2 & 3
½ c. cold skim milk
4 pkg. T&H vanilla pudding or 1 pkg. sugar-free vanilla pudding
1 tsp. pumpkin pie spice
1 c. pumpkin (canned)
2½ c. Fat-free Cool Whip (thawed)
In a large bowl, beat milk, pudding mix, and spice with wire whisk for 1 minute. (Mixture will be very thick.) Whisk in pumpkin. Stir in whipped cream. Store in refrigerator. For pumpkin pie, put mixture into a reduced-fat graham cracker crust. Refrigerate and let set at least 2 hours.
Phase: 2 & 3
Monday, October 6, 2008
Free Weight Loss and Exercise Seminar
We are having a free weight loss and exercise seminar next Tuesday October 14 at 7:30 p.m. The seminar will last approximately 1 hour. Please bring your family and friends. We will have free recipes, product discounts, and program specials. The seminar is located in the back of the Studio 22 Private Fitness building. (4613 N. Wheeling)
Wednesday, September 24, 2008
The Amazing Transformation of Heather Pyle
Heather just completed her 8 week of training. She does private personal training sessions with Brad three times per week. Brad has her on a custom nutrition plan where she is tracking her calories and has scientifically modified her nutrient ratios. She is also taking nutritional supplements designed to make her metabolism more efficient at processing her calories ingested. Heather is also running on the other days of the week.
8 Week Results (24 personal training sessions):
21 fat lbs. lost - a 28% decrease!! 9.5 lbs. muscle gain - a 7% increase!!
Decreased body fat % by 8.65% - a 24% decrease - All amazing results for only 8 weeks!
Congratulations Heather on all of your hard work so far!!
8 Week Results (24 personal training sessions):
21 fat lbs. lost - a 28% decrease!! 9.5 lbs. muscle gain - a 7% increase!!
Decreased body fat % by 8.65% - a 24% decrease - All amazing results for only 8 weeks!
Congratulations Heather on all of your hard work so far!!
Caramel Apple Salad
Caramel Apple Salad
Ingredients
4 cups apples, chopped
1 cup grapes, halved
1 can crushed unsweetened pineapple, drained
1 large tub fat-free whipped topping
2 boxes sugar-free butterscotch instant pudding
Mix all ingredients together and enjoy
Serves: 12
Phase: 2,3, 4
Fat grams: 1.8
Protein: 1.8
Ingredients
4 cups apples, chopped
1 cup grapes, halved
1 can crushed unsweetened pineapple, drained
1 large tub fat-free whipped topping
2 boxes sugar-free butterscotch instant pudding
Mix all ingredients together and enjoy
Serves: 12
Phase: 2,3, 4
Fat grams: 1.8
Protein: 1.8
Welcome to Muncie Weight Loss
This blog is an extension of Thin and Healthy's Total Solution and Studio 22 Private Fitness based in Muncie and owned by Brad Warner. Vicki Vance is our own certified weight management counselor and helps our clients lose at least 10 lbs. per month and our ultimate goal for our clients is permanent weight loss. Check the blog frequently for recipe ideas, tips and pointers, client input, before/after photos, and much more.
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