Friday, July 8, 2016

Mediterranean Sun-Kissed Savory Salad

Food for Thought

Potatoes have been getting pushed to the side of the plate by carbohydrate-phobes for too long. When boiled, steamed or roasted, with a few herbs and spices added, spuds can pack a nutrient-dense wallop. One medium skin-on potato is an excellent source of vitamin C (providing 45% of the daily value). Potatoes are also the largest and most affordable source of potassium in the produce department (yes, more than bananas!); a good source of vitamin B6; naturally low in sodium and cholesterol; and fat-free and gluten-free—all for just 110 calories per serving. Consider trying this tasty and colorful potato salad for your summer picnics. Skip the mayo, and toss the potatoes and greens with the light, flavorful vinaigrette to create a delicious and satisfying summer potato salad.
Yields 6 servings. If a gluten-free recipe is required, check the label of the indicated (*) recipe ingredients to ensure they are gluten-free.
3 pounds Yukon Gold potatoes or potato type of your choice (try russet, red, white, fingerling, or purple/blue gems)
4 sun-dried tomatoes in oil, drained and chopped
¼ C crumbled feta cheese*
5 C spinach or lettuce of your choice
2 T balsamic vinegar*
¼ C olive oil
1 t of salt
pepper to taste
Recipe Key: C = cup; T = tablespoon; t = teaspoon; g = grams; mg = milligrams
Place potatoes in a saucepan. Cover with water to 2 inches above potatoes; bring to a boil. Reduce heat and simmer 20 minutes or until tender. Drain. Or place potatoes in a large microwave-safe bowl and cover. Microwave on high for 10–12 minutes or until potatoes are tender. Refrigerate until cool. Cut potatoes into quarters. Place potatoes in a large bowl.
Add feta cheese, sun-dried tomatoes and spinach/lettuce. Combine balsamic vinegar, olive oil, and salt and pepper; mix well and add to salad mix.
Per serving: 230 calories; 8 g fat; 5 mg cholesterol; 390 mg sodium; 0.7% vitamin C; 0.7%; 3 g fiber; 5 g protein; 57 mg potassium.
Source: Recipe and photo courtesy of the United States Potato Board,

Tuesday, July 5, 2016

Summer Heat and Dehydration - 4 Signs you may be dehydrated

Just because it is hot out doesn't mean you shouldn't be doing a workout (in fact 30-minutes in our air conditioned studio is perfect).  Anything from a power walk outside to a kick ass boot camp session should do the trick but be mindful of dehydration especially when it is hot and humid.  
As a minimum you should be drinking at least 8 glasses (8 ounces) of water per day, according to the National Institutes of Health (NIH) the average healthy adult should consume nearly half his or her body weight, in ounces of water; and that’s just to maintain the most essential functions, such as absorbing nutrients from food and helping lubricate your skin and joints. The amount of water, sodium, potassium and other electrolytes you have in your system pre-exercise also directly impacts your athletic performance and heart rate both during your workout and afterwards.
The fact is by the time you feel thirsty you are already in a dehydrated state.  Our goal at Fit Body Boot Camp is to drive your metabolism; being dehydrated can also slow down your metabolic rate.  So, Drink your water people!
4 Signs You Might Be Dehydrated
#1: You Can't Focus.  
Two of the most common symptoms of dehydration are headaches and nausea. Research indicates that losing even two percent of your body weight from water affects your decision-making abilities and hand-eye coordination.  
 #2: Intensity and Energy are less than optimal
Dehydration will hamper your ability to exercise with full intensity.  Make sure to drink at least 16 ounces of water before your workout and then keep hydrating during and after your workout.  
 #3: Cramps  
Either muscle cramps or that annoying stitch in the side are indicators of dehydration. Water helps regulate body temperature, and when you’re not  drinking enough water especially when it’s hot, research shows your muscles respond by overheating and tensing up. Our muscles are metabolically active tissue and one reaction to dehydration is that sudden muscle cramp.
#4: The Heart Races  
During a typical boot camp session your going to feel out of breath. Dehydration impacts your bodies ability to deliver nutrients to your organs and muscles which can impact your heart rate. If you have a sudden change in your breathing and heart rate, make it a point to slow down and/or even go right to your cool down.   
More serious (and dangerous) signs of dehydration include dizziness, vision problems and heart arrhythmia.  If you feel out of sorts, make it a point to slow down and begin moving into a cool down (gradually) and begin rehydrating yourself with small evenly spaced out sips of water. 
Note:  Get immediate medical care if you develop severe symptoms of dehydration such as lack of urination, shriveled skin, fever with vomiting and delirium.
Adapted from article published by 

Sunday, July 3, 2016

Kick Summer off right...with a Exercise and Nutrition plan that will deliver results.

It’s that time of the year again!
Summer time is here....Are you READY?  Many people look forward to rocking that new bathing suit.  So the question is, are you already looking and feeling your best??  We all like to look great in shorts or in a bathing suit so there is motivation and a great place to start is by cleaning up what we eat (aka .. detox).
Detoxing involves eating mostly vegetables and fruits for 4-7 days, with some lean proteins and oils, and drinking plenty of water while getting lots of rest. The start of summer is a great time to move towards losing weight and cleansing your body of toxins and impurities.
Detox will improve your body’s ability to absorb nutrients, jump-start your metabolism to burn fat and reset your palate to crave healthy foods. Detox week is not always easy, but you will love the benefits and how great you are going to feel when you are done.
Before beginning a detox, we recommend that you watch this “Detox” video for additional information:

Pairing your nutrition with an efficient and effective workout regimen makes all the sense.  Let us coach you through the detox and nutrition education while also providing you an effective 30-minute workout to build your muscle and increase your metabolism.  Get started today with a Free Week (3 sessions) by registering at

Low Carb Meatball Pizza

Low Carb Meatball Pizza!
Healthy Chicken FajitasPizza night is a downfall for many of my clients, but it doesn’t have to be! There are many low carb ways to cure your pizza craving, like with this Low Carb Meatball Pizza. The key is to cut out the grains, gluten and simple carbs by eliminating the traditional crust. In this recipe the crust is made from protein-rich eggs.

I personally believe that this recipe is perfect for any meal – breakfast, lunch or dinner! And the leftovers make a satisfying snack eaten cold right out of the fridge. Get creative and top your pizza with all of your favorite toppings, or stick with this recipe and get the added protein boost from the chicken meatballs.

Servings: 4

Here’s what you need...
  • Olive oil spray
  • 6 eggs
  • ¼ cup milk
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ¼ cup pizza sauce
  • ¼ cup goat cheese, crumbled
  • 1 tomato, sliced
  • 12 chicken meatballs, sliced in half
  • ¼ cup fresh basil, sliced into ribbons
  1. Place a large oven-proof skillet over medium-high heat. Lightly grease with olive oil spray.
  2. In a large bowl whisk together the eggs, milk, sea salt and black pepper until fully combined and frothy. Pour the egg mixture into the preheated skillet and reduce the heat to medium-low.
  3. Do not disturb the eggs as the set. Occasionally lift the edges of the egg and tilt the pan to allow any runny eggs on top to pour under the firmer egg. The idea is to maintain a nice round shape like a pizza crust. Once the egg is set, remove from the heat.
  4. Spread the pizza sauce over the top of the egg, as you would on a pizza. Top with the goat cheese, tomato, meatballs and fresh basil. Place the skillet in the oven under high broil for 2-4 minutes, until the meatballs are warmed and the cheese is melted. Serve and enjoy!
Nutritional Analysis: One serving equals: 297 calories, 20g fat, 8g carbohydrate, 1g fiber, and 23g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout (or register at – I’d love to help you achieve your best body ever!