Dean’s Favorite Pork Loin Chili

Ingredients
8 tablespoons peanut oil
3 pounds boneless pork loin, cut into 2-inch cubes
Kosher salt
Freshly ground black pepper
1 onion, cut into 1-inch dice
2 cloves garlic, minced
2 red bell peppers, seeded and cut into 1-inch dice
3 jalapeno peppers, seeded and minced
2 tablespoons light brown sugar
2 tablespoons chili powder
2 tablespoons ground cumin
2 teaspoons cayenne pepper
3 (15-ounce) cans diced tomatoes, with juice
2 Tablespoons agave syrup
1/2 cup prepared black coffee
2 (15-ounce) cans black beans, drained
2 (15-ounce) cans kidney beans, drained
1 small chopped jalapeno, for garnish

Directions
Pour 4 tablespoons of the oil into a large, heavy bottomed stockpot and place over high heat for 2 to 3 minutes. Season the pork with a dash of salt and pepper and brown it in batches, 3 to 5 minutes per batch. Set aside the browned pork.

Pour the remaining oil into the pot and add the onion, garlic, bell pepper and jalapenos. Season the veggies with the brown sugar, chili powder, cumin, cayenne, salt, pepper and cilantro. Sweat the vegetable mixture over medium heat for 10 minutes, until the onion is soft. Add the pork back to the pot along with the tomatoes, agave, and coffee. Add the beans, stir well, bring up to a simmer and then lower the heat to the lowest setting.

Let simmer 2 to 3 hours, until the pork is juicy and buttery soft.

This is the best chili ever! You can adjust the spiciness of the chili with the amount and type of pepper you use. I make two batches, one for the kids, and one for Dean and I to enjoy.

Cashew Cauliflower

This is a super quick and super delicious recipe that you are not going to want to miss. Keep those potatoes buried in the backyard and whip up a batch of this healthy and delicious side dish. Cashews and coconut milk make it hard to beat!

New Breakfast Recipes from Deb

Wanted to thank Get Fit NH Bootcamp member Deb Saks for forwarding a pretty cool idea to me.

Breakfast is a tough meal, and this is one way to get a fast, healthy breakfast in – no excuses.

Here’s a sample that we modified just a bit – The Get Fit NH Bootcamp way:

Chicken Fajita Breakfast Mug:

Ingredients:

• 1/4 cup chopped red bell pepper
• 1/4 cup chopped onion
• 2 oz. cooked chicken breast
• 2 egg white / 1 whole egg
• 1 tbsp. cheddar cheese
• Season to taste (fajita seasoning, etc.)

Directions:

Coat a large microwave safe mug with a light coating of peanut oil.  Add the vegetables, chicken, and seasonings – stir well. Microwave for 1-2 minutes until vegetables are soft. Add eggs and microwave for an additional minute. Add the cheese and microwave 30 seconds at a time until set.

Let the mix cool and enjoy. A little yogurt or fat free sour cream on top adds a special treat!

How Easy Is That?

Chopping the vegetables ahead of time make this recipe super fast, and it has all the elements we are looking for to get us through to lunch, especially those veggies and a good dose of protein.

This recipe can be adapted a bunch of ways. Vegetarian, turkey ham, broccoli and tomatoes – the possibilities are endless!

The Most Critical Part Of Your Workout

We have been proud to be a partner of Beverly International ever since we have been training clients. For those of you who use Ultimate Muscle Protein(UMP), you know that is a versatile, great tasting and convenient way to fuel your body.

There are a couple of different ways I use “UMP”.

Post-Workout:

Studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a “sports drink” after your workout doesn’t cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

That’s why after training I always add carbohydrates to my Ultimate Muscle Protein, usually in the form of fruit (blueberries is my favorite) and some rolled oats. This is an awesome post workout shake!

Pre-Bedtime Snack:

The other way I use UMP is as a healthy snack an hour or so before I go to bed. A scoop of chocolate UMP, 2 teaspoons of natural peanut butter, and some water is all I need to satisfy any hunger and help the body repair itself as I sleep.

I love UMP and it will always be part of my nutrition. However as you may know we also partner with Prograde Nutrition, and I wanted to let you know about their post-workout supplement “Prograde Workout”.

You may be thinking “IF UMP is so great why would you need ‘Prograde Workout’?”

A fair question, so here some reasons you my want to give it a try:

1. It is an optimized post workout supplement with the right mix of protein and carbs to fuel your body for max results.
2. Because it is formulated in the above way, you don’t need to “add” anything to it post-workout. Just pour it in your shaker bottle, mix with water and you are good to go. No blender needed.
3. As a proud Prograde Partner I’m thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There’s just a small S & H fee.
4. On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:

http://getfitnhbootcamp.getprograde.com/workout-free-trial.html

Make It Happen,

Dean

Breakfast with Jonny

Dr. Jonny Bowden is a pretty cool guy. A board certified nutrition specialist, he has a real knack for cutting through the baloney and getting right to the point. If you are struggling with getting your nutrition under control (a BIG if), check out his site at JonnyBowden.com and take advantage of some of the free audio courses and downloads he has made available.

Here’s  a tasty and quick breakfast recipe from Jonny that I know you are going to want to try.

Warmup up some butter or coconut oil in a frying pan, slice up an apple and brown slices in the pan. Add three scrambled eggs and a couple of fistfuls of spinach and stir until the spinach softens and the eggs are cooked. Season with anti-inflammatory turmeric and lemon pepper. If you want to add some slow burning carbs, add a small bowl of oatmeal on the side.

It doesn’t get much easier than that – 7 minutes of prep and cooking time max! Turn off the TV, get to bed a few minutes early, and get up in enough time to eat well and start your day right. ‘Nuff said!

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I saw this video the other day and it reminded me of you guys – Get Fit NH Bootcamp members.

People who get up before the break of dawn to train, despite the fact people say you are crazy.

Busy moms who rush around to get their kids off to school and then come get in a workout.

Hard working teachers and nurses, military and police – people from all walks of life who put in a full day and more then come to class and put in max effort.

Individuals who know how important it is to take care of themselves and put in the work to make it happen.

You inspire me…

I love what this video says “There is no can’t, won’t or impossible…”

Don’t listen to people who tell you otherwise.

Go get what you want – Make It Happen!

An apple a day…

It is no big secret that the majority of our members are the awesome ladies of Get Fit NH Bootcamp. However we do have quite a few men joining our ranks,  and I snapped a few shots of our Concord guys (and a few ladies too) getting it done, just to prove it!

A special thanks today goes to Steve, who put one of our Referral Rewards cards in the hands of his friend Rich, who then joined him at bootcamp. That earned Steve a cool $50.00 bill this morning – Not Too Shabby! If you’ve run out of cards (or don’t know what I am talking about) please ask us and we will get some into your hands!

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I had a great time recently visiting our local apple orchard with my three youngest kids. It was a perfect autumn day with a spectacular view was topped off by wonderful apples. Macintosh, Mollys, Red Delicious, and about a hundred other varieties filled the trees. I couldn’t ask for a better morning or a healthier example to give my kids. We walked up endless rows of trees picking as we went. The apples were delicious. There is nothing like eating a freshly picked apple.

Who knew? An activity totally centered around food and very healthy!

We liked it so much we are going to do it again, and we want those of you who can to join us Friday, September 25th at 11:00am at AppleView Orchard in Pittsfield. Bring a lunch for a picnic on the grounds. For a map to the orchard, click here…

Now I need some recipes to preserve some of these apples. Does anyone have a good apple recipe to share? One of my favorites is below!

Maple & Apple Walnut Oatmeal

• 1 Cup Water
• 1/2 cup old fashioned oats (not instant)
• 1/2 tsp cinnamon
• 1/2 of our favorite variety apple, cut into small chunks
• 1/4 chopped walnuts
• 1 tbsp Real NH Maple Syrup
• 1/4 cup water
• 1 scoop Vanilla Ultimate Muscle Protein

Bring 1 cup of water to a boil then add oats and cinnamon. Reduce heat to low and simmer until liquid is absorbed, stirring occasionally. Remove from heat and stir in apples, walnuts and Real NH Maple Syrup. Stir remaining 1/4 of water into UMP vanilla until smooth, adding more water as desired, then pour over oatmeal. Makes a great breakfast or post-workout meal!

Keep Your Gut In Check With Natures Probiotic – Yogurt!

Yogurt has long been cited as healthy, but many people don’t realize how valuable it can be for your health. Yogurt is helpful for boosting your immune system, relieving ulcers and helping to fight yeast infections. Yogurt has these great benefits because of the unique way it is made. Milk or cream is mixed with live active cultures of ‘good’ bacteria. These ‘good’ bacteria actually fight off the ‘bad’ bacteria that can make us sick and that cause yeast or urinary tract infections. We also need a balance of these bacteria to keep our immune system healthy and promote good digestion.

Antibiotics are one of the most harmful medicines when it comes to this perfect balance our bodies require. Lets compare taking antibiotics to clear cutting a forest. Clear cutting a forest is cutting down every tree and brush in a certain area. This basically leaves the land barren. Now apply this to our body. Antibiotics are the initial clear cutting of every organism in our digestive tract. The diarrhea that often occurs while taking antibiotics is like the erosion that happens after clear cutting the land. The Yeast infection is the quick undergrowth that occurs next. The tree farmer wants new tree growth but the quick growing undergrowth cuts back the amount of young saplings that survive because they don’t have the sunshine and other nutrients they need. So when you have to take antibiotics you should also take a probiotic to return your digestive track back to its healthy state full of live healthy bacteria. One form of probiotic is Yogurt.

When purchasing yogurt look for these qualities:

• A natural product. Organic is best.
• A yogurt that does not have added sugar, high fructose corn syrup, or trans fats.
• A yogurt that is not pasteurized after the cultures have been added as this will kill the cultures and you will not reap their benefits.
• Buy yogurt farthest from the sell by date. You want to eat fresh yogurt. The live ‘good bacteria are at their best and most active. Buying local yogurt instead of big commercial yogurts help to ensure they are the freshest.

Yogurt can be incorporated into your diet in a variety of ways. By adding fruit, berries, granola or nuts to your yogurt, you can turn it into a delicious replacement for your usual dessert.

One way to make sure the yogurt you are eating is fresh is to Make It Yourself! I use starter from Stonyfield as it is local and organic, plus it just makes great yogurt. It might take you a couple of tries to get it just right, but it is well worth it. Give it a try, and if you have any questions just let me know!

Nancy’s Recipe for the Freshest Yogurt Anywhere

¼ cup plain yogurt
4 cups milk

Heat milk in a double boiler until it reaches 180 degrees. You can use a regular pot but you will have to stir it constantly so it doesn’t scorch on the bottom. Let the milk then cool to 120 degrees. Using a whisk slowly add the yogurt into the milk and mix well. You do not want the mixture to foam up so mix slowly. It is essential that you use a thermometer to keep the yogurt at the right temperature. If the yogurt cultures go above 120 it will kill them but if they are below 100 they do not grow and multiply which thickens the yogurt.

After you have mixed the yogurt in with the cooled milk pour this into quart size glass jars and seal with lids. This mixture needs to be kept at 120 until it thickens. This time will vary depending on your yogurt culture. Remember the freshest is the best so try to buy a local organic brand. I use Stonyfield yogurt. You can keep the yogurt in your oven with just the oven light on but I like to use a small cooler. I place the jars in the cooler and fill up the cooler with warm water. The water and the cooler insulate the heat inside the box as the cultures do their thing. Check it after an hour. You are looking for yogurt that is just starting to gel or thicken. If you wait until it is solid the yogurt will have a sour flavor. (if this happens just use it for cooking or smoothies and make more for eating). When your yogurt is done just put it in the refrigerator. Let it cool and then eat.

Making yogurt takes time to master. Here are a few tips I have learned:

• Always use clean sterile equipment so only your yogurt culture is growing.
• Use a thermometer.
• Don’t get discouraged if your first batch isn’t exactly right, Practice makes perfect.
• Some whey will separate from your yogurt as it cools simple stir it back in or pour it off.
• If your yogurt is not as thick as you want leave it in the warmer for a longer time.
• Sweeten your yogurt as you use it instead of trying to add sugar to the milk culture.
• Use yogurt in recipes in place of milk, in smoothies, or top with your favorite fruit, nuts, or granola for a quick snack or breakfast.

The Big Red Button

America is obsessed with quick fixes.

If it doesn’t happen immediately, I don’t want it.

Give me the big, red easy button.

Well, the truth is fatloss is tough work.

You’re gonna have to sweat.

You’re gonna have to breathe heavy.

You’re gonna get a little sore.

You’re gonna have to do it for longer than 30 days.

But when you choose the long haul…

You’ll look and feel amazing.

You’ll burn your fat jeans.

You’ll walk up the stairs without huffing and puffing.

You’ll never sit on the sidelines again.

Get off the sidelines and Click Here to join Get Fit NH Bootcamp today!

Make It Happen,

Nancy

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Bonus Recipe (one of Dean’s favorites):

In honor of Tim P. (Indian to most of us – here is a fantastic recipe just in time for the Brussels Sprout harvest here in NH!

Roasted Brussels Sprouts

1 ½ pound Brussels sprouts, ends trimmed

3 Tablespoon olive oil

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

Preheat oven to 400 degrees. Place Brussels Sprouts, olive oil, salt, and pepper in a large sealable bag. Seal and shake to coat. Pour into a baking sheet and bake on center rack. Roast for 30-45 minutes, shaking pan every 5-7 minutes to prevent burning. The Brussels sprouts will be almost black, dark brown when done. Serve immediately.

Ditch The Pasta and Dine on Denise’s Dynamic Lasagna Instead!

How’s that for a mouthful?

If you like Italian food, you probably are in love with lasagna! Well super bootcamper and super cook Denise has been kind enough to share her waistline friendly version that is easy to prepare, tastes great and leaves the pasta on the shelf.

This recipe is just one example of taking seasonal vegetables like zucchini or yellow squash and mixing it up a little. Using fresh local vegetables just makes sense!

Denise K’s Lasagana for Losers (of unwanted pounds and inches)

1 pound ground beef
1 medium onion, chopped
15 oz. can tomato sauce
1/2 tsp. salt
1/2 tsp. dried oregano
1/4 tsp. dried basil
Dash pepper
4 medium zucchini, cut lengthwise into 1/4″ strips (you can also use 2 zucchini & 2 yellow squash)
2 tbls. flour
1 cup small curd cottage cheese
1 egg
1 cup shredded mozzarella
1/2 cup grated parmesan

Cook beef and onion in a cast iron skillet until meat is no longer pink, then drain thoroughly. Stir in tomato sauce and spices. Bring to a boil, then reduce heat and simmer uncovered for 10 minutes, stirring occasionally. In a lightly oiled 11x17x2 inch baking dish, layer half the zucchini; sprinkle with 1 tbsp. flour. In a bowl combine the cottage cheese and egg and mix well. Spread over the zucchini. Layer with half the meat mixture, remaining zucchini and remaining flour. Top with mozzarella and remaining meat mixture. Sprinkle with parmesan cheese. Bake uncovered in a 375 degree oven for 40 minutes or until heated through. Let stand 10-15 minutes before serving. Less than 450 calories per serving when portioned into 6 servings – Enjoy!

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Congratulations to the winners of a free month of Bootcamp – Please welcome them to class!!!

Epsom Old Home Day:
Kim Locke
Sue Bosiak

Chichester Old Home Day:
Shannon Nickerson
Kyle Potter

Home Depot Health Fair
Deb Walker
Cheryl Sanborn

Look for us if you are a state employee at the State of New Hampshire Hazen Drive Health Fair on September 1st for more chances to win free bootcamp.

Don’t Waffle On This Recipe

Let’s face it, sometimes you can get sick of eating eggs every morning (except Danno of course).

A supershake is a great alternative, or a nice piece of salmon works nice too!

But sometimes you just want something different, and we are happy to oblige with this “eternal eating” friendly waffle recipe. Give it a try, it really is good!

Protein Packed Waffle

1/2 scoop Ultimate Muscle Protein
1/2 cup cottage cheese
1 Tbsp flax meal
1 Tbsp coconut flour
1 tsp baking soda
Add water to desired consistency
Agave Syrup for topping

Preheat the waffle maker and spray with non-stick olive oil spray, if required. Mix all ingredients in a bowl, adding water until desired consistency is achieved. Pour batter into waffle maker (makes 1 or 2 depending on size of your waffle maker). Cook according to directions, top with Agave Syrup or sugar free syrup and enjoy!

Amounts given is 1 serving for a female. Double recipe for males.

Make It Happen!

Dean & Nancy