Sensational Squash Soup

Fall is soup time. This soup recipe is loaded with flavor and will add in those all important vegetables.

Deb, famous for training at Get Fit NH in Concord and making this soup recipe, says: “I make squash soup each weekend. I have it ready for those lunch meals to bring into work with me. To make it PPW compliant, I add in some grilled chicken. This soup only has a few ingredients, but it does take a fair amount of chopping –sharpen that big knife.  It’s worth it.”

I always double the recipe and freeze half for later

Sensational Squash Soup

1 whole squash (I use butternut), peeled & cut up into smallish chunks

1 yellow onion coarsely chopped

2 large apples peeled & cored and chopped

4 cups fat free chicken broth

Curry to taste

Tarragon to taste

Salt & pepper to taste

Chop everything.  Saute onions in small amount of olive oil in large soup pot.  Add cut squash and apples and saute for 7 minutes. Add chicken stock and boil until squash is tender (depends on size of chunks how long this takes — 15-20 minutes?  Keep testing.)  Puree until smooth.  Add curry (I like a lot, but start with a teaspoon or two and add as you like), tarragon (a small amount, maybe a teaspoon, again, to taste) and salt & pepper.  Serve hot.

Deb’s helpful cooking tip: Best way to puree this is with a wand blender, one of those cool things you just dunk up and down in your hot pot of soup. They’re inexpensive and great to have around. If you puree in your blender, leave lots of air room at the top or the heat from the soup will blow the top off and you’ll get scalded.  Or wait until it cools.

Nancy’s tip: Leave the peel on the squash. It is edible. Once the squash is cooked, the peel disappears as your puree. It adds more fiber to this soup. And besides, I don’t like to peel butternut squash.

Self-Defense for Women and Men – “Be Aware, Be Safe” Workshop

When Scott Lewis first contacted me about doing a self-defense workshop, I didn’t know quite what to think. After talking back and forth about it for a while Scott said, “Why don’t I just come and show you?”

And that’s when the light came on.

Scott spent and hour with Dean, me, and the kids, teaching us just a few self-defense techniques. He explained his philosophy (running away, or being able to run away, is a good thing) and then showed us some of what he will be teaching in this workshop.

The best part?

He made a very serious subject a blast!

Self defense is not fighting, it’s escaping from an attack with as little harm as possible. It’s not about winning, it’s about never losing.

Scott is a Jiu-Jitsu trainer and a teacher, and he will be coming to Get Fit NH Concord on November 3^rd from 9-11. Scott is leading a seminar and hands on (literally) workshop on Self Defense.

I, and this is Nancy writing, want to know how to protect myself. I might be able to do the pushup challenge, but I also need to use that strength wisely if needed.

While at ‘Be Safe,’ Scott will discuss distance management from standing against an aggressive attacker. He will cover some simple postures one can take when being grabbed. My favorite (I think because I have three brothers) is learning to escape a bigger stronger attacker. Other areas taught and discussed will be cover escapes, body positions and a couple of submissions points.

‘Be Safe’ has a mission to teach everyone a little about an attack and how they might survive it, hoping they’ll never have to use it.

Scott Lewis has been training Jiu-Jitsu for 16 years and teaching on the pro level for the past 8 years. He attended the Gracie Jiu-Jitsu Academy and took first place in the Gracie Worlds Tournament – Blue Belt. (Author’s Note: Don’t mess with Scott)

Don’t miss this opportunity to learn ways to keep yourself safer and have a lot of fun doing it. I want as many of you Ladies (and guys, you better come too 🙂 to join me – Make It Happen

“Be Aware – Be Safe” Self-Defense Workshop
Place: Get Fit NH Concord
Date: Saturday November 3, 2012
Time: 9:00am to 11:00am
Cost: $35

Space is limited, so click here to get your registration in Today!

Wicked FIT Run – Chasing Away Homelessness

We love the fact that our clients are so involved in their communities, and always want to lend a helping hand when they can.

We want to make you aware of one of the many community organizations that are making a difference to those who currently need a helping hand.

FIT (Families in Transition) is holding a 5k run/walk, the proceeds which will go towards Families in Transition’s housing and services for homeless families and individuals. We know many of you love to run, so here’s a way to get that run in while supporting a great cause.

Wicked Fit Run
Where: Rollins Park Concord, NH
When: Saturday October 27th, 2012
Race Start: 9:00 am

As this event is very close to Halloween, you can test out that costume during the race.  In fact prizes will be awarded for best costume, individually and as a team. There is also a ‘Kids Fun Run’ for those under 12.

A ‘wicked’ Fun time encouraging you to Be Fit, while helping FIT (Families in Transition), what could be better?

Register today at Wicked Fit Run

Beet It – Linda D’s “Beets and Bean” Side Dish

When someone tells me a recipe is their family’s “Go To” side dish, I listen and take notes.

A “Go To” dish is a recipe everyone in the family loves, including the cook. If the cook loves to make it and the family loves to eat it, we should listen up.

Linda D. of 8:30am Concord fame sent in this recipe. She didn’t just tell me that the contrast in color is delightful and the taste is really excellent, she told me this was her family’s “Go To” dish. Guess who wrote it down to make? You should too.

 Beets and Beans

• 1 thinly sliced red onion
• 1/4 teaspoon salt
• pinch of fresh ground pepper
• 1 Tablespoon cider vinegar
• 1 pound green beans, trimmed
• 1 large beet

1.Scrub and quarter beet; wrap in foil and roast at 450 for about 30 mins. Cook until tender.

2. Place onion in a bowl, cover with boiling water, let stand 15 mins.

3. Blanch green beans in boiling water for about 3-4 mins.; plunge into cold water.

4. Drain onions, toss with salt, pepper and vinegar; set aside.

5. Skin and slice cooled beets.

6. Whisk together:

• 1/2 teaspoon sea salt
• 1/8 teaspoon cayenne
• 1 small clove garlic, crushed
• 1 Tablespoon Dijon mustard
• 1 teaspoon honey
• 2 Tablespoon fresh lemon juice
• 2 Tablespoon Olive Oil

7. Now: drain onions and squeeze dry. Toss half with beets, other half with beans. Arrange the beets and beans on a serving platter–very lovely, the contrast! Pour dressing over veggies, let stand 15 mins before serving. This will serve 4.

Give this recipe a try – you’ll be glad you did!

To your best health,

Nancy

FLAG Unfurled!

Did you know Get Fit NH has a FLAG?

As promised, our Fat Loss Accountability Group is now open to accept a limited amount of new members.

To unfurl our FLAG, we will meet either Wednesday, September 26th or Saturday, September 29th for a “Cooking with the Carlson’s – Behind the Scenes Planning and Prepping Meals” seminar and get together. The final date will be announced soon.

This is an exclusive meeting for FLAG members, so don’t miss getting in on the action!

If you are interested in becoming part of FLAG, Fat Loss Accountability Group, please call me (Coach Nancy) so I can answer questions, and if you are all ready to go you can sign up at here.

My number is 344-2651. Please call me, I won’t twist your arm or pressure you into our group. FLAG takes work. It is not for everyone. But please call me so we can chat.

The hard works has its rewards in benefits like a body you enjoy seeing each morning, healthier insides for a healthier you, accountability to yourself, and a coach to help you along your way.

To your best health,

Nancy

Get Fit NH’s FLAG

Get Fit NH is preparing for a limited re-opening of our Fat Loss Accountability Group (F.L.A.G.)

To learn more about  F.L.A.G. click here, but DO NOT ENROLL, we don’t want your money until you have read and understand completely what we are asking.

Your coaches and our F.L.A.G. clients have both learned a lot about what does and does not get results through an accountability group. First of all it is important to realize that an accountability group is not magic, it takes work. What most of us need is the willingness to face reality that losing fat takes hard work, getting out of our comfort zones, and taking action consistently.

I am guessing a lot of you have enough knowledge to start seeing success, the key is putting that knowledge into action. The F.L.A.G. group is designed to make sure you are taking that action.

Did I use the word action enough?

Some of our F.L.A.G. group has thrived and seen tremendous results, others never really got off the ground, but most are somewhere in the middle. Making steady progress toward their goals, having good days and not so good days. Falling down and picking themselves back up – sounds a lot like life, right?

You won’t find any hard sell or sexy ad copy here, because that doesn’t do anybody any good. In fact we want to be absolutely sure you really want to be part of our group. It is a very small investment, and sometimes that’s not conducive to you doing your part. If we charged $1000 a month I bet you’d get it done! 🙂

What others are saying about FLAG

Jayne says:

“Train hard and expect the weight should just drop off, right? Wrong.  After attending boot camp for four days a week for over a year, I was finally able to admit that my eating habits were keeping my weight up and my energy level down.   That is when I joined FLAG.  The program provides guidance, accountability and education to support a more healthier high protein way of eating that results in weightless and increased energy.  One of the great things about the program is that it does not involve calorie counting, so it isn’t like going on a ‘diet” but rather changing bad eating habits for the long haul.
 
I did not join FLAG feeling entirely ready for it, I wanted the results but knew it would hard work getting them.  As I learned more and had a chance to meet and share struggles with others who were feeling the same way, little by little I evolved and the results followed.  I wouldn’t have imagined it before, but for the first time ever I feel good about my weight and have said goodbye to the daily mid-afternoon energy crash.  For me, FLAG was the additional tool I needed to get the results I’ve wanted since joining Get Fit NH a year and a half ago.” – Jayne Millerick

And here’s a word from Donna

“FLAG has taught me that nothing happens overnight.   Whether it is weight drop or the desire to eat properly.  It is teaching me patience.   It is teaching me that you can still eat out and make wise choices in what you eat. 

In the beginning it was rough.  The weight was not moving.  I didn’t think that I was ever going to drop a pound.  But then it started to go down.   It’s not going down quickly but it’s staying off and that is the whole idea.  I’m learning that it’s OK to splurge once in awhile as long as you get back on track.  This can’t be thought of as a “diet” but a “life style change”.  Life is full of ups and downs you just can’t let the downs keep you down.

Since starting FLAG I have lost almost 10 pounds.  That doesn’t seem like much but I have been able to go down two sizes in pants and that makes me really happy.  Still working on building up the muscle though.  Everything takes time.

What would I say to someone that wants to join.  The biggest thing would be to not expect instant change.  Have patience.  Listen to all the encouragement from others.  We have all been there and are still there.  This is a learning process.  Knowledge takes time.  Use the tools that are given to you.  And most importantly, keep a positive attitude.  If you slip up and have a bad day, bad week it will pass.   But you have to have the mind set to really want it.” – Donna Weilnau

As promised, there is no hard sell, these ladies tell it like it is. Consistency, patience, accountability, attitude. Best fat burner out there! 🙂

Stay tuned for enrollment information coming in a few days. If you are ready, now is the time!

What’s In Your Cupboard?

I went shopping yesterday.

“Big deal” you may be saying, “Why should I care about your grocery shopping?”

Well many of you have asked me “What do you eat? How do you make PPW (Protein, Produce, and Water) a reality?”

I thought I might answer that question with a few pictures. While you won’t see exactly what lunch or dinner is (Lunch was Salmon cakes, salad, and Deb’s Cucumber salad, while dinner is Grilled Enchilada Salad) you will see what I use to fix our meals.

Our cupboards for our dry goods is filled with spices, tuna, natural peanut butter, and things like ketchup and mustard. The Salmon was here until lunch time. This is it besides a big box of oatmeal, dried beans, almonds. Those are down below so the kids can reach it.

Here’s the fridge. All the typical stuff is here. Veggies located in the bins below but also scattered throughout the place. My rule of thumb is that my grocery cart should not be overloaded with fruit. An equal amount or more of veggies should be included.

The white bowl on the top shelf is full of hard boiled eggs.  There are over 48 eggs in the picture along with 5 family size containers of yogurt. They both make a great snack – quick and easy.

And the freezer? Its been stocked with frozen veggies, some of which are from our garden. Frozen shrimp, chicken, and also frozen fruit. I guess I didn’t need to say ‘frozen’; Imagine that frozen food in a freezer? 🙂

Meal Movement is also a main feature in our freezer. If you haven’t checked out the benefits of Meal Movement, find out more here.

And then finally the picture of my counter (I avoided the piles of papers and stuff that piles high only to clutter). You’ll see the fresh fruit my family enjoys eating.

If you see me at the grocery store, say hi. What’s in the grocery cart won’t embarrass me. I am not always perfectly compliant. No one is. But in general what you see is Protein, Produce, and Water.

Hope you enjoyed taking a peek into the Carlson’s Cupboards.

Now ask yourself “What’s in YOUR cupboard?”

To your best health, Nancy

A Festive Feast for the Eyes, and It Tastes Good Too!

I am eating this as I edit. Delicious! – Coach Dean

Although it is almost Labor Day, don’t let this summer pass you by without sinking your teeth into this incredibly colorful tasty meal.

The fantastic zing of mango with lime and red pepper drizzled over grilled salmon. A tomato salad sprinkled with feta cheese – I just love the combination of tomatoes and feta. Contrasting the color of the tomatoes and beets with green beans. I am making myself hungry as I write this. You’ve got to try this one out.

Salmon With Mango Salsa

• 1 mango peeled, pitted, and diced
• 1 bunch cilantro, chopped
• 1/2 teaspoon of red pepper flakes
• 1/4 cup olive oil
• 2 Tablespoons lime juice (about one lime)
• salt and pepper to taste
• 6 skin on salmon fillets (about 2 pounds)

Stir together the mango, cilantro, rep pepper, oil,  and lime juice. Heat a grill to medium high. ( If you can hold your hand 3 inches above grill grates for 4-5 seconds its medium. If you can’t hold it there that long you’ve got medium high or high heat. Be careful when testing heat of grill this way.) Season salmon with salt and pepper and lightly brush with olive oil. Grill skin side down for 4-6 minutes. Turn them over and grill for another 4-6 minutes. Remove from grill and spoon salsa over top.  Serves 4

(I buy fresh mango salsa pre made. I squeeze a bit of lime juice, add a bit of cilantro, and a few red pepper flakes to the premade salsa.)

Tomato Beet Salad

• 1 pound of beets
• 2 pound of tomatoes
• 1 pint of cheery tomatoes
• 1/4 cup feta cheese
• fresh cilantro, optional
• 2 teaspoons olive oil

Preheat oven to 400 degrees. Scrub the beets until clean. Roast on a baking sheet for 75 minutes. Cool. When they are cool to touch you can rub the skins together slightly to remove. Slice beets into rounds. Slice the tomatoes and halve the cherry tomatoes then arrange on platter with beets. Top with feta cheese and sprinkle with cilantro. To finish, drizzle with olive oil. Serves 4

Braised Green Beans

• 1 cup chicken broth
• 5 peeled garlic cloves
• 1 pound green beans, trimmed
• 2 teaspoons fresh thyme leaves
• salt and pepper to taste
• 2 teaspoons olive oil

In a large skillet, bring chicken broth and garlic cloves to a simmer. Add in the beans and thyme. Cover. Cook for 8 minutes. Season to taste with salt and pepper and drizzle olive oil on top. Serves 4

To your best health (while satisfying your taste)

Coach Nancy

Don’t Lock Your Car This Summer

The summer time joke is that you need to lock your car or someone with a green thumb and a garden will leave zucchini in your car while you’re not watching.

Well don’t lock your car!

Here is a wonderful recipe sent in from Judy at 6:15 in Epsom

• 2 medium to large zucchini
• 2 medium to large summer squash
• 6 large leaves fresh basil
• 1/4 cup fresh lemon juice
• 1/4 cup olive oil
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 cup chopped pecans (can substitute slivered almonds)

Use vegetable peeler lenghtwise on zucchini & squash (stop at seeded core – can chop up core for spaghetti sauce, etc.) & put in large bowl. Remove basil leaves from stalks (discard stalks) & chop leaves & add to bowl. In separate small bowl whisk together lemon juice, oil, salt & pepper. Drizzle over salad & add chopped nuts. Serve immediately
3 servings, increase all ingredients to serve more. Great topped with grilled chicken or turkey!

Try it! Quick & Easy!

Thank you Judy. In case you are over run with zucchini Judy comes to train at 6:15 in Epsom, I’ll point out her car to you. 🙂

To your best health,
Nancy

My Mom Comes Through – Thanks Mom!

And there you have it, a fast delicious veggie recipe from my mom in Indiana.

Let me know what you think. I will pass all the praise onto her.

Coach Nancy