2010 Holiday Hours
Christmas Eve: Open 5 AM 'til 12 PM
New Year’s Eve: Open 5 AM 'til 2 PM
Christmas Day & New Year’s Day: CLOSED
xo Group Trainings:
December 24th & 31st: 8 am Slow Flow Yoga with Angela
December 24th: 9 am Cardio Christmas with Karin
December 31st: 9 am Cardio & Strength with Lori
Tuesday, December 14, 2010
Wednesday, October 27, 2010
Keep Your Skeleton Healthy
Did you know? If you are a woman, you have a 50/50 chance of suffering a fracture related to osteoporosis according to the National Institutes of Health. As for men, one in eight are expected to fracture a bone due to this disease. Osteoporosis affects women more than men because women have less bone mass and begin to lose bone at a younger age.
Are you at risk for osteoporosis?
Some risks are beyond your control such as being female, post-menopausal & Caucasian. Women can lose 20 percent of their bone density during the 5-7 years following menopause. Beginning at menopause women should have their bone density checked every two years.
Men in their fifties do not experience the rapid loss of bone mass that women do, however, by age 65 or 70, men and women lose bone mass at the same rate. Whether you are a man or woman your lifestyle is very important to your skeleton’s health. You can reduce your risk with appropriate exercise and diet; not to mention smoking cessation.
How exercise prevents osteoporosis
The muscles and tendons attached to the bones pull on them stimulating them to produce more bone cells. The best exercises for prevention of osteoporosis are those described as “weight-bearing”: walking, running, aerobic dance and weight training. In fact, “high-impact” exercises such as running and jumping are very beneficial if you are fit enough to do these activities without injuring yourself. Non-impact exercise such as biking and swimming will not help with bone density. Keep in mind that only the bones being stressed will get stronger, so performing an exercise such as running will strengthen the bones in your lower body, however your upper body will still require some attention.
What if you already have been diagnosed with osteoporosis?
Many people are afraid to exercise once they have been diagnosed with osteoporosis because they are concerned that exercise may cause a fracture. However, exercise can be very beneficial even after diagnosis. MayoClinic.com recommends three kinds of exercise: 1) strength training to improve your posture; 2) low-impact aerobic exercises such as walking, elliptical trainer and step aerobics; and 3) flexibility exercises to improve your posture and balance. Those with osteoporosis should avoid high-impact exercises (such as jumping or running) as well as exercises which require bending forward or twisting at the waist such as touching your toes, using a rowing machine, golf, tennis, bowling and some yoga and Pilates movements. Be sure to get your doctor’s approval before you begin an exercise program.
How your diet affects your bones
Caffeine, alcohol, sugar and salt cause more calcium to be lost than absorbed. Also, a diet high in animal protein can contribute to bone loss because animal protein leaches calcium from the bones. A series of studies from the Cornell-China-Oxford Project on Nutrition, Health and Environment, by nutritional biochemist T. Colin Campbell and his colleagues, suggests that increased levels of animal-based proteins, including protein from dairy products, "almost certainly contribute to a significant loss of bone calcium while vegetable-based diets clearly protect against bone loss”.
A conservative interpretation of the report is that you definitely shouldn’t increase animal protein intake to get your calcium. In other words, don’t add several glasses of milk per day to your current diet. Instead, replace low calcium protein sources with high calcium protein sources such as: beans (navy, white, soy & black-eyed peas), fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).
Calcium & Vitamin D
Getting enough calcium, whether through diet, supplements, or both, is essential to maintaining bone strength and can prevent osteoporosis-related fractures. Vitamin D plays a major role in calcium absorption and bone health. The National Osteoporosis Foundation (NOF) recommends adults under age 50 need 1,000 mg of calcium daily and 400-800 IU of Vitamin D. For adults age 50 and over 1,200 mg of calcium daily and 800-1000 IU vitamin D are recommended.
Be good to your skeleton and give it the exercise and nutrients it needs to stay healthy and support you throughout your life. I hope you and your skeleton have a fun and safe Halloween! –Karin.
Have a health or fitness question? Contact me @ info@xofitness.com
Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
http://www.xofitness.com/
Are you at risk for osteoporosis?
Some risks are beyond your control such as being female, post-menopausal & Caucasian. Women can lose 20 percent of their bone density during the 5-7 years following menopause. Beginning at menopause women should have their bone density checked every two years.
Men in their fifties do not experience the rapid loss of bone mass that women do, however, by age 65 or 70, men and women lose bone mass at the same rate. Whether you are a man or woman your lifestyle is very important to your skeleton’s health. You can reduce your risk with appropriate exercise and diet; not to mention smoking cessation.
How exercise prevents osteoporosis
The muscles and tendons attached to the bones pull on them stimulating them to produce more bone cells. The best exercises for prevention of osteoporosis are those described as “weight-bearing”: walking, running, aerobic dance and weight training. In fact, “high-impact” exercises such as running and jumping are very beneficial if you are fit enough to do these activities without injuring yourself. Non-impact exercise such as biking and swimming will not help with bone density. Keep in mind that only the bones being stressed will get stronger, so performing an exercise such as running will strengthen the bones in your lower body, however your upper body will still require some attention.
What if you already have been diagnosed with osteoporosis?
Many people are afraid to exercise once they have been diagnosed with osteoporosis because they are concerned that exercise may cause a fracture. However, exercise can be very beneficial even after diagnosis. MayoClinic.com recommends three kinds of exercise: 1) strength training to improve your posture; 2) low-impact aerobic exercises such as walking, elliptical trainer and step aerobics; and 3) flexibility exercises to improve your posture and balance. Those with osteoporosis should avoid high-impact exercises (such as jumping or running) as well as exercises which require bending forward or twisting at the waist such as touching your toes, using a rowing machine, golf, tennis, bowling and some yoga and Pilates movements. Be sure to get your doctor’s approval before you begin an exercise program.
How your diet affects your bones
Caffeine, alcohol, sugar and salt cause more calcium to be lost than absorbed. Also, a diet high in animal protein can contribute to bone loss because animal protein leaches calcium from the bones. A series of studies from the Cornell-China-Oxford Project on Nutrition, Health and Environment, by nutritional biochemist T. Colin Campbell and his colleagues, suggests that increased levels of animal-based proteins, including protein from dairy products, "almost certainly contribute to a significant loss of bone calcium while vegetable-based diets clearly protect against bone loss”.
A conservative interpretation of the report is that you definitely shouldn’t increase animal protein intake to get your calcium. In other words, don’t add several glasses of milk per day to your current diet. Instead, replace low calcium protein sources with high calcium protein sources such as: beans (navy, white, soy & black-eyed peas), fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).
Calcium & Vitamin D
Getting enough calcium, whether through diet, supplements, or both, is essential to maintaining bone strength and can prevent osteoporosis-related fractures. Vitamin D plays a major role in calcium absorption and bone health. The National Osteoporosis Foundation (NOF) recommends adults under age 50 need 1,000 mg of calcium daily and 400-800 IU of Vitamin D. For adults age 50 and over 1,200 mg of calcium daily and 800-1000 IU vitamin D are recommended.
Be good to your skeleton and give it the exercise and nutrients it needs to stay healthy and support you throughout your life. I hope you and your skeleton have a fun and safe Halloween! –Karin.
Have a health or fitness question? Contact me @ info@xofitness.com
Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
http://www.xofitness.com/
Thursday, July 1, 2010
Too Hot to Exercise
Tips for exercising when it seems too hot:
o Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
o Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
o Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
o Exercise early The sun is up very early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
o Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
o Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
o Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
o Exercise early The sun is up very early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
Too Hot to Cook
Just because it is too hot to cook doesn't mean you can't eat healthy!
What to eat when it's too hot to cook:
o Choose wisely when eating out It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
o Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
o Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
What to eat when it's too hot to cook:
o Choose wisely when eating out It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
o Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
o Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Tips for a fit & healthy vacation
Planning a vacation this summer? Good for you!
Vacation is very important for your mental well-being. Relax and enjoy yourself, but don’t sabotage your health and fitness while you are away. It’s easy to throw caution to the wind and return from your trip with an extra 2-5 pounds.
Here are some ways you can minimize the impact of your vacation:
o Keep healthy snacks handy in the car This will keep you out of the drive-thru lane. Having a pocket guide such as “Eat This, Not That” can be very helpful when you must eat on the run.
o Limit your alcohol consumption There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
o Plan some physical activities Hiking, biking and swimming are great ways to get you moving. . If you have kids, keep them moving too. A study conducted by Ohio State University found that 5- and 6-year-olds gained more weight over the summer than during the school year, so shut off the TV and do something active with them!
Want to lose weight this summer?
Focus on eating well and staying active every day. Keep this in mind:
Vacation is very important for your mental well-being. Relax and enjoy yourself, but don’t sabotage your health and fitness while you are away. It’s easy to throw caution to the wind and return from your trip with an extra 2-5 pounds.
Here are some ways you can minimize the impact of your vacation:
o Keep healthy snacks handy in the car This will keep you out of the drive-thru lane. Having a pocket guide such as “Eat This, Not That” can be very helpful when you must eat on the run.
o Limit your alcohol consumption There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
o Plan some physical activities Hiking, biking and swimming are great ways to get you moving. . If you have kids, keep them moving too. A study conducted by Ohio State University found that 5- and 6-year-olds gained more weight over the summer than during the school year, so shut off the TV and do something active with them!
Want to lose weight this summer?
Focus on eating well and staying active every day. Keep this in mind:
“Success is the sum of small efforts,
repeated day in and day out.”
~Robert Collier
Monday, April 26, 2010
Summer Fashion Show
SATURDAY MAY 8, 2010 11:30-1:30
A’S RESTAURANT & MUSIC CAFÉ
112 N BROADWAY, DE PERE
336-2277
Serving lunch, reservations requested
Come on down and preview this summer's newest fashions
supplied by some of the local De Pere businesses...
AZURE: NEW YORK FASHIONS
HEY DAISY: CLOTHING, ACCESSORIES & GIFTS
ZEGERS CLOTHIERS: LADIES FASHIONS
SASH & BOWS: LADIES FASHIONS
PUDDLE DUCK: INFANT FASHIONS
KLIKA SHOES: FOOT FASHIONS
SNIPS & GIGGLES: CHILDREN’S HAIR FASHION
SEROOGY’S: COMPLIMENTARY CHOCOLATES
CAFÉ INDULGE: FLAVOR COFFEE’S & LATTES
THE TASTEFUL CAKE: COMPLIMENTARY CUPCAKES
A’S RESTAURANT: COMPLIMENTARY APPETIZERS
BITTERSWEET & CO: COMPLIMENTARY APPETIZERS
Raffle Prizes compliments of
THE SPA LOFT
XO FITNESS
Free admission, Charity Olson guest MC, Grand Piano Entertainment
Wednesday, April 21, 2010
Farmer's Markets & CSAs
Shopping at the farmers market, maintaining a home garden, or participating in a Community Shared Agriculture (commonly referred to as a CSA) are wonderful ways to support a local food system.
Find out more at: http://www.farmfresheastwi.org/
Local Farmer's Markets:
DePere Festival Foods Farmers Market
1001 Main Avenue
Tuesdays, 7 am-Noon; Begins July 13
De Pere Farmers Market
144 N. Wisconsin St. (Seroogy's Parking Lot)
Thursdays, 7 am-Noon; Begins July 8
Green Bay East Festival Foods
3534 Steffen Ct.
Wednesdays, 7am-Noon; Begins July 14
Green Bay West Festival Foods
2250 West Mason Street
Mondays, 7am-Noon; Begins July 12
City of Green Bay Farmers Market
Downtown parking lot bordered by Monroe/Cherry/Pine/Quincy
Saturdays, 7am-Noon; Begins June 5
Farmers Market on Broadway
Downtown Green Bay on Broadway
Wednesdays, 3pm-8pm; Begins June 2
CSAs
Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included.
I was able to locate one CSA farm in our area:
http://www.kellnerbackacregarden.com/
Find out more at: http://www.farmfresheastwi.org/
Local Farmer's Markets:
DePere Festival Foods Farmers Market
1001 Main Avenue
Tuesdays, 7 am-Noon; Begins July 13
De Pere Farmers Market
144 N. Wisconsin St. (Seroogy's Parking Lot)
Thursdays, 7 am-Noon; Begins July 8
Green Bay East Festival Foods
3534 Steffen Ct.
Wednesdays, 7am-Noon; Begins July 14
Green Bay West Festival Foods
2250 West Mason Street
Mondays, 7am-Noon; Begins July 12
City of Green Bay Farmers Market
Downtown parking lot bordered by Monroe/Cherry/Pine/Quincy
Saturdays, 7am-Noon; Begins June 5
Farmers Market on Broadway
Downtown Green Bay on Broadway
Wednesdays, 3pm-8pm; Begins June 2
CSAs
Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included.
I was able to locate one CSA farm in our area:
http://www.kellnerbackacregarden.com/
Friday, March 19, 2010
Tuesday, March 16, 2010
Edamame Mashed Potatoes
Ingredients• 1 1/2 cups frozen blanched shelled edamame (green soybeans)
• 2 1/2 cups peeled baking potato, cut into 2-inch pieces (about 2 pounds)
• 7 oz. fat-free, less-sodium vegetable or chicken broth
• 1/4 cup warm 2% reduced-fat milk
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• pinch white pepper
Preparation
1. Place edamame in a large saucepan. Cover with water to 2 inches above edamame, and bring to a boil. Cook 8-10 minutes or until soft. Drain edamame, and set aside.
2. Place potatoes and broth in a large saucepan; add enough water to cover potatoes. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid.
3. Place edamame in a food processor; process 1 minute or until finely chopped. With food processor on, slowly pour reserved cooking liquid through food chute; process until smooth.
4. Place edamame mixture, potato mixture, milk, oil, salt, and pepper in a large bowl, and mash with a potato masher to desired consistency.
Yield: 4 servings (serving size: 1 cup)
Good Luck!! Enjoy your potatoes!
xo-Karin
www.xofitness.com
• 2 1/2 cups peeled baking potato, cut into 2-inch pieces (about 2 pounds)
• 7 oz. fat-free, less-sodium vegetable or chicken broth
• 1/4 cup warm 2% reduced-fat milk
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• pinch white pepper
Preparation
1. Place edamame in a large saucepan. Cover with water to 2 inches above edamame, and bring to a boil. Cook 8-10 minutes or until soft. Drain edamame, and set aside.
2. Place potatoes and broth in a large saucepan; add enough water to cover potatoes. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid.
3. Place edamame in a food processor; process 1 minute or until finely chopped. With food processor on, slowly pour reserved cooking liquid through food chute; process until smooth.
4. Place edamame mixture, potato mixture, milk, oil, salt, and pepper in a large bowl, and mash with a potato masher to desired consistency.
Yield: 4 servings (serving size: 1 cup)
Good Luck!! Enjoy your potatoes!
xo-Karin
www.xofitness.com
All about edamame
How do you pronounce it?
ĕd'ə-mä'mā
Where do you buy it?
You can find it in with all the other frozen vegetables.
Also available in the produce department when in season.
How do you prepare it?
1. Boil whole bean pods in salted water for about 8 minutes
2. Then place in ice water to blanch and re-salt to taste.
If it is in the pod, squeeze with your fingers and pop the beans right out of their shells and into your mouth. My kids LOVE to shell them and eat them…honest!
What’s it’s nutritional value?
Here's what you'll find in a half-cup serving of shelled edamame:
• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 11 grams protein
• 13 grams carbohydrate
ĕd'ə-mä'mā
Where do you buy it?
You can find it in with all the other frozen vegetables.
Also available in the produce department when in season.
How do you prepare it?
1. Boil whole bean pods in salted water for about 8 minutes
2. Then place in ice water to blanch and re-salt to taste.
If it is in the pod, squeeze with your fingers and pop the beans right out of their shells and into your mouth. My kids LOVE to shell them and eat them…honest!
What’s it’s nutritional value?
Here's what you'll find in a half-cup serving of shelled edamame:
• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 11 grams protein
• 13 grams carbohydrate
Enjoy your edamame!!
Monday, March 15, 2010
Spring Vegetable and Pine Nut Pizza
This recipe is from "The Vegetarian Cookbook":
1 whole wheat pizza crust (also on blog)
3 T Garlic Oil*
3/4 cup tomato sauce** (uh-oh asterisks...don't worry it is not that hard)
4 scallions
2 zuchini
1 leek
4 oz asparagus tips
1 T chopped fresh oregano
2 T Pine Nuts
2 oz grated mozzarella
2 T freshly grated parmesan
black pepper to taste
1. Preheat oven to 425. Brush the pizza crust with 1 T Garlic Oil then spread tomato sauce over.
2. Slice scallions, zuchini, leek and asparagus.
3. Heat 1 T Garlic Oil in a frying and and stir fry the vegetables for 3-5 minutes.
4. Arrange vegetables over the tomato sauce.
5. Sprinkle oregano and pine nuts over the pizza.
6. Mix together the mozzarella and parmesan and sprinkle over vegetables. Drizzle 1 T Garlic Oil over cheeses and season with black pepper.
7. Bake 15-20 minutes until crisp and golden.
*How to make garlic oil:
3-4 cloves garlic
1/2 c olive oil
1. Peel garlic and ut whole cloves into small jar or bottle.
2. Pour oil into over cloves, cover and refrigerate for up to one week.
Brushing oil over the pizza crust before adding toppings will form a protective seal that keeps the crust crisp and dry.
**Tomato Sauce
OK, if you're in a hurry Ragu Pizza Quick Sauce will cover it.
However, if you have the time try this instead:
Ingredients
1 T olive oil
1 onion, finely choped
1 garlic clove
1 x 14 oz can chopped tomatoes
1 T tomato paste
1 T chopped fresh mixed herbs such as thyme, basil and/or oregano
pinch of sugar
salt & pepper
1. Heat oil in pan, add onion and garlic and gently saute for about 5 minutes or until softened
2. Add the tomatoes, tomato paste, herbs, sugar and seasoning.
3. Simmer, uncovered, stirring occasionally for 15-20 minutes or until the tomatoes have reduced to a thick pulp. Leave to cool.
1 whole wheat pizza crust (also on blog)
3 T Garlic Oil*
3/4 cup tomato sauce** (uh-oh asterisks...don't worry it is not that hard)
4 scallions
2 zuchini
1 leek
4 oz asparagus tips
1 T chopped fresh oregano
2 T Pine Nuts
2 oz grated mozzarella
2 T freshly grated parmesan
black pepper to taste
1. Preheat oven to 425. Brush the pizza crust with 1 T Garlic Oil then spread tomato sauce over.
2. Slice scallions, zuchini, leek and asparagus.
3. Heat 1 T Garlic Oil in a frying and and stir fry the vegetables for 3-5 minutes.
4. Arrange vegetables over the tomato sauce.
5. Sprinkle oregano and pine nuts over the pizza.
6. Mix together the mozzarella and parmesan and sprinkle over vegetables. Drizzle 1 T Garlic Oil over cheeses and season with black pepper.
7. Bake 15-20 minutes until crisp and golden.
*How to make garlic oil:
3-4 cloves garlic
1/2 c olive oil
1. Peel garlic and ut whole cloves into small jar or bottle.
2. Pour oil into over cloves, cover and refrigerate for up to one week.
Brushing oil over the pizza crust before adding toppings will form a protective seal that keeps the crust crisp and dry.
**Tomato Sauce
OK, if you're in a hurry Ragu Pizza Quick Sauce will cover it.
However, if you have the time try this instead:
Ingredients
1 T olive oil
1 onion, finely choped
1 garlic clove
1 x 14 oz can chopped tomatoes
1 T tomato paste
1 T chopped fresh mixed herbs such as thyme, basil and/or oregano
pinch of sugar
salt & pepper
1. Heat oil in pan, add onion and garlic and gently saute for about 5 minutes or until softened
2. Add the tomatoes, tomato paste, herbs, sugar and seasoning.
3. Simmer, uncovered, stirring occasionally for 15-20 minutes or until the tomatoes have reduced to a thick pulp. Leave to cool.
Whole Wheat Pizza Crust
INGREDIENTS
• 1 T white sugar
• 1 1/2 cups warm water (110 degrees F/45 degrees C)
• 1 tablespoon active dry yeast
• 1 tablespoon olive oil
• 1 teaspoon salt
• 3+ cups whole wheat flour
DIRECTIONS
1. In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.
2. Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour and 1 cup of the all-purpose flour until dough starts to come together. Tip dough out onto a surface floured with the remaining all-purpose flour, and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.
3. When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 2 pieces for 2 thin crust, or leave whole to make one thick crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.
4. Preheat the oven to 425 degrees F (220 degrees C). Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well oiled pizza pan. Top pizza with your favorite toppings, such as sauce, cheese, meats, or vegetables.
5. Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.
• 1 T white sugar
• 1 1/2 cups warm water (110 degrees F/45 degrees C)
• 1 tablespoon active dry yeast
• 1 tablespoon olive oil
• 1 teaspoon salt
• 3+ cups whole wheat flour
DIRECTIONS
1. In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.
2. Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour and 1 cup of the all-purpose flour until dough starts to come together. Tip dough out onto a surface floured with the remaining all-purpose flour, and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.
3. When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 2 pieces for 2 thin crust, or leave whole to make one thick crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.
4. Preheat the oven to 425 degrees F (220 degrees C). Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well oiled pizza pan. Top pizza with your favorite toppings, such as sauce, cheese, meats, or vegetables.
5. Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.
Tuesday, March 2, 2010
Tip of the Day #1
Getting the Whole (Grain) Picture...tips from the ADA
Look at any healthy eating plan, and you will see whole grains as a staple ingredient. Whole grains are important sources of fiber, phytonutrients and key vitamins and minerals.
Your goal should be to eat at least three whole-grain servings per day. Venture beyond white pasta and rice and you’ll discover whole grains are easy to cook and incorporate into your favorite dishes.
•Add cooked grains to stews, soups and vegetable salads.
•Start the day with hot breakfast cereal with warm milk, chopped fresh seasonal fruits and flavorings like cinnamon, nutmeg, vanilla and maple extract.
•Create a side dish pilaf by sautéing vegetables in a small amount of olive oil and adding cooked whole grains.
•Marinate cooked grains with salad dressings and sprinkle or toss into main course salads.
While most grains can be cooked on the stovetop using two parts water to one part grain, you may need slightly more water for drier grains like millet, quinoa and amaranth.
For more information on creating a healthy eating plan, visit the Vitamins and Nutrients section of this site.
P.S. from xo fitness:
Ask us for a list of our favorite whole grains...don't be misled by labels claiming to be whole wheat! info@xofitness.com
www.xofitness.com
Look at any healthy eating plan, and you will see whole grains as a staple ingredient. Whole grains are important sources of fiber, phytonutrients and key vitamins and minerals.
Your goal should be to eat at least three whole-grain servings per day. Venture beyond white pasta and rice and you’ll discover whole grains are easy to cook and incorporate into your favorite dishes.
•Add cooked grains to stews, soups and vegetable salads.
•Start the day with hot breakfast cereal with warm milk, chopped fresh seasonal fruits and flavorings like cinnamon, nutmeg, vanilla and maple extract.
•Create a side dish pilaf by sautéing vegetables in a small amount of olive oil and adding cooked whole grains.
•Marinate cooked grains with salad dressings and sprinkle or toss into main course salads.
While most grains can be cooked on the stovetop using two parts water to one part grain, you may need slightly more water for drier grains like millet, quinoa and amaranth.
For more information on creating a healthy eating plan, visit the Vitamins and Nutrients section of this site.
P.S. from xo fitness:
Ask us for a list of our favorite whole grains...don't be misled by labels claiming to be whole wheat! info@xofitness.com
www.xofitness.com
Tip of the Day #2
Nutrition from the Ground Up: Fruits...tips from the ADA
Depending on your age, weight and activity level, you should be eating about 1½ to 2 cups of fruit every day. Do you find it hard to meet that goal?
Take time during National Nutrition Month to evaluate the fruit you eat, and if you are lagging behind, these tips can help:
•Start your day by adding fruit to your cereal or on top of whole-grain waffles or pancakes.
•Make a large batch of smoothies with frozen fruit and low-fat or fat-free yogurt and milk. Portion into smaller containers for individual servings and refreeze.
•Add fruit to salads. This not only boosts nutrition but adds texture and taste. Add orange slices or strawberries to spinach salads or toss grapes into a mixed green salad.
•Top your turkey sandwich with cranberries, sliced pears or apples.
•For dessert, add sliced bananas, berries or peaches to non-fat yogurt or as a topper for angel food cake.
•When it comes to snacking, dried fruit can be equally as nutritious as fresh. However, be mindful of added sugars.
And never forget good ol’ whole fruit. Keeping your fridge stocked with a variety of fruits will give you healthy options when the hunger bug strikes. For more tips on getting your daily allotment of fruit, visit MyPyramid.
P.S. From xo fitness:
Place a fruit bowl in a prominent place (apples, oranges and bananas do well out of the fridge). If you store fruit in the bottom drawer of the fridge it is out of site, out of mind and might just stay there until it gets mushy!
http://www.xofitness.com/
Depending on your age, weight and activity level, you should be eating about 1½ to 2 cups of fruit every day. Do you find it hard to meet that goal?
Take time during National Nutrition Month to evaluate the fruit you eat, and if you are lagging behind, these tips can help:
•Start your day by adding fruit to your cereal or on top of whole-grain waffles or pancakes.
•Make a large batch of smoothies with frozen fruit and low-fat or fat-free yogurt and milk. Portion into smaller containers for individual servings and refreeze.
•Add fruit to salads. This not only boosts nutrition but adds texture and taste. Add orange slices or strawberries to spinach salads or toss grapes into a mixed green salad.
•Top your turkey sandwich with cranberries, sliced pears or apples.
•For dessert, add sliced bananas, berries or peaches to non-fat yogurt or as a topper for angel food cake.
•When it comes to snacking, dried fruit can be equally as nutritious as fresh. However, be mindful of added sugars.
And never forget good ol’ whole fruit. Keeping your fridge stocked with a variety of fruits will give you healthy options when the hunger bug strikes. For more tips on getting your daily allotment of fruit, visit MyPyramid.
P.S. From xo fitness:
Place a fruit bowl in a prominent place (apples, oranges and bananas do well out of the fridge). If you store fruit in the bottom drawer of the fridge it is out of site, out of mind and might just stay there until it gets mushy!
http://www.xofitness.com/
Tip of the Day #3
Get the Most from Your Vegetables...tips from the ADA
Vegetables are a great source of vitamins and nutrients. However, water-soluble vitamins like vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping:
•Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
•Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
•Cooler temperatures help preserve vitamins, so store produce in the refrigerator.
•Cut up vegetables just before cooking and serving time to decrease the amount of their surface that is exposed to air.
Follow these tips to get the most vitamin bang out of your vegetables.
P.S. from xo fitness:
Eat as many different colors of veggies as you can!
http://www.xofitness.com/
Vegetables are a great source of vitamins and nutrients. However, water-soluble vitamins like vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping:
•Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
•Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
•Cooler temperatures help preserve vitamins, so store produce in the refrigerator.
•Cut up vegetables just before cooking and serving time to decrease the amount of their surface that is exposed to air.
Follow these tips to get the most vitamin bang out of your vegetables.
P.S. from xo fitness:
Eat as many different colors of veggies as you can!
http://www.xofitness.com/
Wednesday, February 3, 2010
Heart Disease is the #1 killer
Did you know?
Heart Disease is the #1 killer of American women
~Know Your Risk~
Become more aware of the risk factors involved
& the heart healthy lifestyle changes you can make.
FREE assessments at xo fitness
Friday, February 5th
Drop-in anytime…8 am-6 pm
Assessment includes:
Blood Pressure Check
Body Mass Index
Risk Factor Quiz
The Red Dress Pin
xo fitness
100 S. Broadway, De Pere, WI
920-339-0630
920-339-0630
www.xofitness.com
Thursday, January 21, 2010
Minimize Weekend Weight Gain
o Eat before you go grocery shopping. Many people do their week’s grocery shopping on Saturday or Sunday, do not go to the store hungry or you will most certainly put things in your cart on impulse.
o Keep healthy snacks handy in the car. Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
o Keep a food journal. A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!
o Limit eating out. Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.
o Limit your alcohol consumption. There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
o Plan to get some exercise. Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!
After the weekend, reflect back…
o Which tactics above did you try? Did they work?
o What did you do well?
o Ask yourself: What can you do better next weekend?
Have a fit & healthy weekend! Karin
o Keep healthy snacks handy in the car. Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
o Keep a food journal. A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!
o Limit eating out. Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.
o Limit your alcohol consumption. There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
o Plan to get some exercise. Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!
After the weekend, reflect back…
o Which tactics above did you try? Did they work?
o What did you do well?
o Ask yourself: What can you do better next weekend?
Have a fit & healthy weekend! Karin
Saturday, January 16, 2010
Double you weight loss with Food Journaling
You can use a regular notebook for your food journal or contact us at info@xofitness.com and we'll email you ours!
Food Entries... Entering More Than Food
What... It is important to include everything from what you drink to the butter that you place on your roll.
How much...This is the only way that you will get an idea about how many calories that you consume during the course of the day.
When...remember it is important to spread out your meals throughout the day. Every 3-4 hours if possible.
Where...Your may notice a pattern of eating certain times and places besides the table. Sometimes you eat in those places out of habit, for instance the car or the couch not because you're hungry , but because it is a habit.
Why... Were you hungry or were you bored/stressed/sad? By identifying emotions that cause you to eat, you will become aware of them and be able to develop other ways to deal with these emotions. To lose weight, you only want to eat when you are hungry. Check out How Hungry Are You?
After one week, review your food log. You might be able to pick out the trouble spots on your own, or bring your food journal to our studio for a nutritional review. Clients can get a nutritional review anytime they bring in a 7 day journal. If you are not currently a client, simply turn in your food log at xo fitness and schedule a complimentary session.
Yours in Health & Fitness,
Ryan & Karin
Food Entries... Entering More Than Food
What... It is important to include everything from what you drink to the butter that you place on your roll.
How much...This is the only way that you will get an idea about how many calories that you consume during the course of the day.
When...remember it is important to spread out your meals throughout the day. Every 3-4 hours if possible.
Where...Your may notice a pattern of eating certain times and places besides the table. Sometimes you eat in those places out of habit, for instance the car or the couch not because you're hungry , but because it is a habit.
Why... Were you hungry or were you bored/stressed/sad? By identifying emotions that cause you to eat, you will become aware of them and be able to develop other ways to deal with these emotions. To lose weight, you only want to eat when you are hungry. Check out How Hungry Are You?
After one week, review your food log. You might be able to pick out the trouble spots on your own, or bring your food journal to our studio for a nutritional review. Clients can get a nutritional review anytime they bring in a 7 day journal. If you are not currently a client, simply turn in your food log at xo fitness and schedule a complimentary session.
Yours in Health & Fitness,
Ryan & Karin
Sunday, January 10, 2010
How Hungry Are You?
The Hunger Scale
Learn to use this scale to rate your hunger and fullness.
0 - Ravenous, Primal Hunger. I'm so hungry I could die!
1 - Extremely Hungry, dizzy, shaky, faint
2 - Very hungry, irritable, finding it hard to concentrate
3 - Stomach growling
4 - Hungry but not ravenous
5 - Totally comfortable
6 - Feeling like I ate too much
7 - Stomach is stretched/uncomfortable
8 - Very Full/Stuffed
9 - Very Full and Bloated/Overstuffed
10 - So Full it Hurts, Feels like I'm going to explode, Feel sick to my stomach
LEVELS 0-2: Signifies ravenous hunger. You have allowed you blood sugar levels to drop too low. This is when you are most likely to overeat. Avoid this stage!
LEVELS 3-4: These are the best times to eat. Your body is saying that it needs food, however you will be able to make good choices and eat reasonable portions.
LEVELS 5-10: Starting to eat at these levels indicates emotional, not physical hunger. Eating until you reach level 6 and higher may indicate that you've lost touch with your physical hunger; focus on controling your portions.
Tune in to your body so you will look good and feel great in 2010!
Yours in Health & Fitness,
Ryan & Karin
www.xofitness.com
Learn to use this scale to rate your hunger and fullness.
0 - Ravenous, Primal Hunger. I'm so hungry I could die!
1 - Extremely Hungry, dizzy, shaky, faint
2 - Very hungry, irritable, finding it hard to concentrate
3 - Stomach growling
4 - Hungry but not ravenous
5 - Totally comfortable
6 - Feeling like I ate too much
7 - Stomach is stretched/uncomfortable
8 - Very Full/Stuffed
9 - Very Full and Bloated/Overstuffed
10 - So Full it Hurts, Feels like I'm going to explode, Feel sick to my stomach
LEVELS 0-2: Signifies ravenous hunger. You have allowed you blood sugar levels to drop too low. This is when you are most likely to overeat. Avoid this stage!
LEVELS 3-4: These are the best times to eat. Your body is saying that it needs food, however you will be able to make good choices and eat reasonable portions.
LEVELS 5-10: Starting to eat at these levels indicates emotional, not physical hunger. Eating until you reach level 6 and higher may indicate that you've lost touch with your physical hunger; focus on controling your portions.
Tune in to your body so you will look good and feel great in 2010!
Yours in Health & Fitness,
Ryan & Karin
www.xofitness.com
Saturday, January 9, 2010
SMART goals
Yogi Berra once said, "You've got to be very careful if you don't know where you are going, because you might not get there."
Be sure your goals are SMART:
Specific
Measureable
Attainable
Reward-based
Time-framed
SPECIFIC
"I am going to get in shape this year" is too vague. Instead, say "I am going to exercise for 30 minutes twice a week for the next 4 weeks." You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measureable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of January you can reward yourself. Then you can set a new goal (maybe 3 days/week) for the month of February!
MEASURABLE
Most people who make "getting fit" a New Years Resolution are concerned about their body image and want to see changes. Avoid setting a goal to lose a specific amount of weight in a specific amount of time as your one and only goal. Instead, assess your starting point...click here for details.
ATTAINABLE
Steer clear of false expectations. Do not expect to lose more than one pound per week. You did not get out-of-shape overnight and it may take some time to see the results. Weigh yourself only once each week. For most re-assessments wait at least one month.
REWARD-BASED & TIME FRAMED
It's important to dangle a carrot out there for motivation. Setting a time frame will help you know WHEN it is time to reward yourself. Think of something you've been wanting to do. When you reach your 4 week, 8 week or 12 week goal do something nice for you!
Our advice to those just getting started: Make your resolution to stick with it through March 31, 2010. Once you get past that three month milestone, experience the benefits of regular exercise and see some results you will look good & feel great!
Do you need help setting or reaching your goals?
Email us at info@xofitness.com
Yours in Health & Fitness,
Ryan & Karin
http://www.xofitness.com/
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