A Smooth Way To Eat – Smoothies 101

strawberrybananaThere’s no doubt there are many mixed messages on the food labels, fad diets, and in the media about how to eat healthy. Combine that with today’s hectic lifestyle that makes “grab and go” a lot more likely than “sit and relax” and you’ve got a mess.

“A Smooth Way to Eat – Smoothies 101” is being hosted by Coach Nancy at Get Fit NH Concord on Saturday September 17th from 9:00- to 10:00 a.m.

This “hands on” ‘Smoothie workshop’ will introduce you to the basic points of nutrition and what key elements our bodies need. We’ll be sampling a wide variety of your favorite recipes, from “Melissa’s Mean Green”  to “Chocolate Peanut Butter in a Cup” to “Almond Joy”.

You’ll walk away with enough smoothie information and recipes to fuel your body properly. You’ll be able to buy protein powder that night to get you started on your smooth way to eat.  Coach Nancy will also go over the different types of protein the Get Fit NH sells. UMP, SFH, or Plant Fusion all come in a range of flavors. We’ll be highlighting how to use Vanilla or Chocolate, so you can start creating your own quality smoothies right away. (Make sure you check out the bonus recipes below)

A Smooth Way To Eat 

Location: Get Fit NH Concord
Date: Saturday, September 17th
Time: 9 am to 10:00 am

Bonus Recipes

Post Workout: Chocolate Cherry Bliss 
Serves 1

  • 8 ounces unsweetened chocolate almond milk
  • 1 scoop chocolate protein
  • 1 cup frozen dark sweet cherries
  • 1 Tablespoon milled flax seeds
  • 1 Tablespoon cacao nibs
  • 2 Tablespoon walnuts

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

420 calories, 26.5 g protein, 19 g fat, 36.5 g carbs

Anytime: Pumpkin Pie Smoothie
Serves 1

  • 1/3 cup pure pumpkin, canned
  • 1 Tablespoon extra virgin olive oil1/2 teaspoon Stevia
  • 1 scoop vanilla protein powder
  • 1 teaspoon cinnamon or pumpkin pie spice
  • 2/3 cup water
  • Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

271 calories; 22 grams protein; 12 grams carbs; 15 grams fat (3 grams saturated)

 

Coach Dean’s Oven Pulled Pork Recipe

spices.jpgThis is a really simple recipe, but it takes two special tools that you may not have.

  1. An in-oven thermometer like this one
  2. Patience:)

We have been buying our Pork Butts (also known as Pork Shoulder) at Sam’s Club. There are two in a package and weigh 5-7 pounds each. For our family we cook one at a time and we get quite a few meals out of it. One of my favorites is to reheat a couple ounces of pork in a skillet with a couple of eggs for breakfast.

The first thing you are going to do is brine your pork shoulder at least overnight. Mix 2 quarts of cold water, 1/2 cup salt, 2 bay leaves and 3 tbsp of your dry rub mix (recipe to follow). Drop in your pork shoulder, and add a bit more water if it’s not totally submersed in the brine solution. Pop on the lid and stick it in the fridge.

When you are ready to cook:

Preheat the oven to 225 degrees. While it is heating up remove the pork shoulder from the brine solution, rinse in cold water, then pat dry with a towel. Put fat side down in a large roasting pan. A lot of fat will render out of the pork, so you need room in the pan to accommodate. Reserve 3 tbsp of your dry rub, and use the rest to completely coat the pork (yes, you actually do rub it lovingly onto the meat so it sticks). You start on the bottom, coat the sides, and end with the fat cap up to roast.

Insert the probe from the thermometer into the center of the thickest portion of the shoulder, being careful not to touch bone, as that will throw off the reading. Put the shoulder into the oven, and set the alarm on the thermometer to go off when it reaches 200 degrees.

Now comes the patience part. 🙂

Depending on the weight of the shoulder it can take up to 8 hours or more for the internal temp to reach 200 degrees. When we cook two at a time it can take 10-12 hours or more. You don’t have to do anything, you just have to wait. You also need to start pretty early in the morning. 🙂

When the internal temperature reaches 200 degrees (we are talking Fahrenheit here) turn the oven off and let the internal temperature cool to 170 degrees. This can take an additional 2 to 3 hours or more. When it hits 170 it is ready to pull!

When I pull the shoulder I take out another roasting pan, grab a couple forks, and get to work. If you were patient and followed the directions the meat should fall off the bone. Use the forks to shred completely, then mix in the reserved spice rub and try not to eat it all at once!

Many cooks remove the fat cap off the top before shredding. If you want to reduce the amount of fat that is the way to go. I usually don’t, but do what feels right to you.

I probably made this sound more complicated than it really is. The rub takes less than 10 minutes to make. The brine process even less time. For our summer party I spent 10 minutes getting the shoulder into the fridge Thursday night, got up a few minutes early Friday morning before I drove into the 5:00am class to stick it into the oven, and pulled it at about 7:30 Friday night. Actual hands on time was somewhere in the 30-45 minute range, including putting it into containers and refrigerating for the next day.

Does it take some patience? Absolutely.

Is it worth it? Well y’all begged me to put up the recipe, so I think we know the answer to that as well! 🙂

Promise me one thing though, don’t ruin it by putting some yucky commercial barbecue sauce on it. That is practically blasphemy! Eat it as is or make yourself one of these two great sauces:

Pulled Pork Mustard Sauce (Nancy’s Favorite)

  • 1 cup prepared yellow mustard
  • 1/2 cup balsamic vinegar
  • 1 tbsp brown sugar
  • 2 tablespoons butter
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1 teaspoon cayenne

PREPARATION

Mix all ingredients together and simmer over a low heat for 30 minutes. If your making this sauce for a whole hog multiple the ingredients by about 8. Makes about 2 cups

Southern Vinegar Sauce for Pulled Pork (Dean’s Favorite)

  • 1 cup butter
  • 1/2 cup vinegar
  • 1 tbsp lemon juice
  • 5 teaspoons Worcestershire sauce
  • 1 tablespoon honey
  • 2 teaspoons salt
  • 1 teaspoon black pepper

PREPARATION

Melt margarine in a sauce pan. Add lemon juice, Worcestershire sauce, honey, salt and pepper. Bring to a boil. Remove from heat. Stir in vinegar and allow to cool. Makes about 1 1/2 cups

Coach Dean’s Dry Rub Recipe

As promised here is the dry rub recipe I use. Ingredient amount listed are for one shoulder, so if you are cooking two just double it and you will have plenty.

Enjoy!

Ingredients:

  • 1 tbsp ground cumin
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp chili powder
  • 1 tbsp cayenne pepper
  • 1 tbsp salt
  • 1 tbsp ground pepper
  • 1 tbsp paprika
  • 1/4 brown sugar

Note: not being a big fan of sugar, I tried the rub without it, and it’s just too spicy for my (and the kids) taste. You don’t need a lot of brown sugar, but it does take the edge off and creates a great flavor.

Let me know how it turns out for you!

Which “Whey” Do I Go?

UMP-page-001There are about a kajillion protein supplements out on the market, some excellent, some not so much.

At Get Fit NH we have narrowed the choices down a bit to just 2 brands and 3 products.

We get quite a few questions on why you would want to choose one over the other, so we created a “Cheat Sheet” to help you out.

While we don’t want to rely on protein supplements for all our nutrition needs, they can be very helpful in a “Supershake” and on the go.  If you are going to supplement, quality is important!

Click Here To Download Your “Which Whey?” Cheat Sheet

Enjoy!

The Spotlight is Shining on June

 June has been a part of the Get Fit NH family since March 2014. She has an incredible story that I know many of you can relate to. June started off training four days a week at 5:30pm in Concord. After a few months her schedule became more challenging. Instead of throwing in the towel she decided to train two days a week in the morning in Epsom and two nights in Concord. June has remained committed and results speak for themselves! It has been a pleasure coaching June this past year and I am excited to see her continue to achieve her goals! I hope her story insprires you to make positive changes despite past or current circumstances. Just ask June, you won’t regret it!

I was very honored when asked by Coach Erin to share some of my story — so here it goes…. When you see me in my before picture please  know that I was at one of the many heavy times in my life (again).  I had been at that familiar place before … Lost and gained weight many, many times throughout my life– I was never an athletic type of person.  I was the bat and ball manager on the girls softball team in high school…. I hated the presidential physical fitness awards from Junior high— never could do those chin ups!! As an adult I would exercise on and off, but hated even the idea of being sweaty!!!    (Oh Boy has that changed)

 I always wanted to be a normal size, but loved the comfort of food too much and have wrestled with the whole mess my whole life.  Here is a list of some of the food programs I have used over the years; Weight Watchers ( 6 times ) TOPS ( Take Off Pound Sensibly )  Overcoming Overeating workshop, Over Eaters Anonymous, Aromatrim ( purchased on an infomercial )  The Neuropsychology of Weight Loss (another late night purchase) Free to be Thin,  YMCA fitness program, Atkins Diet, South Beach Diet, and probably many other home grown diets and exercise routines throughout the years… Even met with a registered dietitian before I found Get Fit NH .

I was battling migraines, stomach pain problems, joint pain, low self esteem and low motivation (living on Pebtobismol nightly and Prilosec  and Ibuprofen )  I was getting worn out with life, work etc….I remember trying to have some fun outside  with my grandchildren in the snow —  but by the 3rd trip up the hill pulling a couple of them in the sled,  I felt half dead!!    I was sick and tired of feeling sick and tired and crappy, but I was so afraid to fail AGAIN at any attempt to be healthy—-that I had stopped trying—but I knew I  had to do something so I  decided to give it one more try. I found Get Fit quite by accident searching for a diet program in Concord, NH I heard advertised on the radio … I couldn’t remember the name so luckily my search online some how took me to the Get Fit website.  I read all the Coaches Bio’s and some of the student spotlight stories– they were all very inspiring……

The 2 week free trial really made me feel like ……Well…….what do I have to loose?

And  it hooked me in—

June before

Before

June after

After

 

And then I tried

And I cried…..

And I tried again

And I cried again….

And during the 2 week trial I thought maybe I am way worse than I thought I was– I mean I knew I was in tough shape… but I didn’t realize how INEPT I felt till that 2 week trial— and 2 things happened that made me stay…. As I was walking to my car during that first week of trial training and crying my eyes out cause I was so sore and out of shape and felt sooooo incapable another fellow client in her kindness saw me sobbing my way to my car across the parking lot and yelled over to me  “ It gets BETTER ! “

(thanks Jill)  She was right— her timing couldn’t have been more perfect.

The second great thing that kept me coming was when I was almost ready to decide  (in the first 2 weeks) that this program probably wasn’t meant to be for me because I couldn’t even get to the training on time— I got tied up at work one night and arrived too late for the 5:30 class— Not to mention that I was sore, felt so inept, didn’t know anyone there, figured I would just fail again anyway , blah,blah,blah…..so why bother?  So I sat in my car, tears streaming down my face and wrote a little note for Erin that I was NOT going to continue— luckily she stopped me in the foyer area after I tried to leave her the note without being noticed…She has the eyes of a hawk you know! She stopped me in the Foyer— I don’t remember our whole conversation, but I know it involved a lot of crying on my part and apologizing for being late and explaining that this just wasn’t meant to be for me to get better etc…. and she told me — “June, I really think this program is for you. I want you to right now go get yourself a yogurt snack and some water and go relax for a bit and come back to the 6:45 training— we want you … if you want to…. “

At that moment it was like  she was throwing out the life preserver to the sinking soul on the stormy sea.…And I grabbed it!

And I am so grateful that I did! Needless to say I did come back for the 6 :45 class that day  and I haven’t stopped since. Get Fit NH has all the tools you need to save your life, but you have to be willing to grab on and hang on and listen and trust and believe your coaches and feel the support of the others around you who have been there or are trying just like you are.  I remember feeling so vulnerable, like the new kid in the class  and being so grateful to people like Sarah, another client,  who warmly welcomed me and shared her success story with me and kept and eye out for me when I wasn’t sure what to do next.   There are so ,so many good folks here.  I have seen so many changes in myself, my attitude, my health, the way I eat, my weight, my strength. No more headaches or stomach pains. No more prilosec. I am down 30 pounds now since joining last March— I cannot believe it has already been a year!

 I sure have come a long way from that emotional ball of jelly I was when I first started— don’t get me wrong— I still can be pretty sensitive and I still have some of jelly to loose, but I am certainly heading in the right direction .  I have learned that it is OKAY to put myself first. It does not mean I am selfish— it means self caring.  And if I take care of me then I will be around a long time, God willing,  for  my family  and friends whom I love so much.  This  spring and summer my husband and I will be expecting more grandchildren ….number 7, 8 and 9  — I want to be able to keep up with these kiddos— they are an awesome blessing that I want to enjoy for years to come and thanks to GET FIT NH and the coaches and the whole Get Fit Families in both Concord and Epsom I train with I feel awesome !!  I also feel happy and strong and confident and it seems I’ve found the answer to the battle— that there IS strength in numbers, accountability, fun, fitness, education, nutrition, support…….Don’t try to do it alone….. Grab a lifesaving rope when it comes to you and come get into the life boat at Get Fit NH !   

Love June

We are so proud of June and so thankful that she chooses to train at Get Fit NH!

You too can make it happen,

Coach Erin

30 Challenges in 30 Days – The Finish Line!

success.jpgHere is your planner for the last 9 days of our challenge – You Got This!

January 22: Eat Veggies at your first meal

January 23: Share your dinner plans on our Facebook Page or email them to your coach

January 24: Eat only raw vegetables today

January 25: No Caffeine today. – (big culprits: coffee and chocolate)

January 26: Eat 2 cups of vegetables at any one meal (salad doesn’t count)

January 27: Replace your bread/pasta/rice with a vegetable at dinner

January 28: Make a salad a main course for lunch or dinner today.

January 29: Eat lean protein and a veggie every time you eat today

January 30: Don’t eat any “sugar added” foods – check EVERY label

Coach Dean’s “Peppermint Mocha UMP-uccino”

coffee-300x225.jpgI have to admit I am sucker this time of year for the “Peppermint Mocha” and “Salted Caramel” cappuccino down at the ole’ coffee house. But even the “skinny” ones have too many calories for my liking, little to no nutritional value, and at $4 or $5 bucks a pop they are hard on the wallet too.

But all is not lost. Not only is the version below a lot less expensive, it is super-low in sugar and has about 20 grams of protein in there. Ultimate Muscle Protein makes a difference in this recipe, but you can try other proteins as well!

Enjoy!

Peppermint Mocha UMP-uccino

1 Scoop Chocolate UMP
4 ounces of water
1 cup strong hot coffee
1 tbsp Sugar Free peppermint coffee syrup (I use Archer Farms brand)
1 tbsp heavy cream

Mix the water and scoop of chocolate UMP in your blender. This mixture should be thick. Add the hot coffee and sugar free peppermint syrup and gradually increase speed to high. After a few seconds the mixture should be creamy and frothy. Pour into your favorite (big) mug and drizzle with heavy cream. If you don’t like peppermint just leave it out, no problem. After it comes out of the blender I like to heat it in the microwave for 30 seconds or so until it is piping hot. Try it and I bet you don’t pay $5.00 down at the coffee shop anymore!

Coach Dean

P.S. Click Here to download Beverly International’s “12 Mugs Before Christmas”, and enjoy more great drink recipes with a protein packed punch!

One Stop Shopping

pamperedchefThe holiday season is creeping up on us. Who is ready for frosty windshields, snow, and slippery roads?

….No? Me either!

Here is what I am ready for, though! Holiday shopping. I love the holiday spirit and all the joy it brings. We want to help you out with your shopping list this year. On Saturday November 8, 2014 we are hosting a Pampered Chef party AND  a 31 party- that’s right- a double party! Men- if you have women  to shop for then you don’t want to miss this event! I can assure you there will be LOTS of ladies here to help you pick out something great for your lady and ladies, do you I even need to tell you that you don’t want to miss this? C’mon, we all know how awesome these products are.

31It’s not just great for holiday shopping, it’s great year round. If you do a lot of holiday cooking these Pampered Chef products are going to help you out and 31 is going to make sure you are transporting those delicious dishes in style. The party starts at 5:30 PM in Concord. Our Pampered Chef representative, Sue Moulton, will be preparing a DETOX FRIENDLY meal!  Taste testing is encouraged! Epsom’s one and only Sonia Cormier will show us all of the great products 31 has to offer.

You DO NOT want to miss out on this so mark your calendars now for this Saturday, November 8th at 5:30 PM here in Concord. If you can’t make this event- don’t worry. We’ll keep the catalogs out until November 12th.

We hope to see you there!

Coach Meagan

Top 5 Posts of 2013

top5

Just in time for New Years we have compiled the list of your favorite blog posts for 2013. It always interest me what interests you, so it is fun to take a look at what you read the most. There is some gold in here, so grab a cup of some nice hot green tea, cozy up to the fire and get reading!

No big surprise a post about Pizza got your attention. If you haven’t tried these recipes you are missing out!

Leaned toned, or muscle? drops some serious knowledge bombs about attaining that sought after, healthy looking body.

Jill’s Transformation Story is inspiring and amazing!

Eating the right amount of food for you is key to weight control, so make sure you know How much am I supposed to eat?

Success Stories are popular (as they should be) so it’s no surprise that Katie’s shows up at number 5 on our list.

There you go, our Top 5 of the Year.

Do you have a favorite you would like to nominate? Share it in the comments below!

 

“12 Mugs of Christmas” from the Makers of UMP!

coffeeWe have a lot of “UMP” lovers at that train with us, and although you may not know it Beverly International, the makers of “Ultimate Muscle Protein” is a family owned and run company, just like Get Fit NH.

Roger and Sandy Riedinger are as passionate about providing the best quality supplements as we are about providing the best training, and that is one of the reasons we love doing business with them.

Sandy just sent over some recipes that she wanted us to share with you that she is calling “The 12 Mugs of Christmas”. There are some really great drink recipes using UMP. Some of them are sugar free, some of them can be adapted to be sugar free, and others are best saved as a post-training recovery drink.

Which one are you going to try first?

Thanks Sandy, and Merry Christmas!

Download your copy of “The 12 Mugs of Christmas” by clicking here

Eat Your Way Right Habit 8: Avoid Reading Food Labels

Nutrition Label by Get Fit NHOk, I guess that is more the result of Habit 8 than the actual habit itself, but still, it is a big time saver!

In my article on Nutrition Labels (click here to read) we deciphered a label section by section and gave some guidelines as far as what we should be looking for when we are choosing what we are going to eat.

But what if we could avoid all that nightmare altogether and eat tasty and healthy foods all at the same time?

That is where Habit 8 comes into play.

EYWR Habit 8: Eat Mostly 1-Ingredient Foods

You see 1-ingredient foods don’t need a label. Another term you could use to describe them is whole foods.

Take a look at the shopping lists from ThePPWKitchen.com

PPW Kitchen Shopping List 1

PPW Kitchen Shopping List 2

What did you notice?

That’s right. These are lists of almost all 1-ingredient foods.

You may also have noticed that most of these are fresh foods. If they are not refrigerated, frozen or eaten within a few days they will spoil.

Those are the nutritious, nutrient packed, and yes, tasty foods you want to fuel your body with.

When you eat Whole Foods – 1 Ingredient foods, you are avoiding a lot of the nasty stuff you just shouldn’t be putting in your gut.

  • Added sugars
  • Added sodium
  • Preservatives
  • Artificial sweeteners
  • Food dyes
  • Chemicals

and who knows what else!

When you start with whole foods YOU are in control. You get to decide what spices, and herbs or garnishes you add. You don’t have to worry about what’s “in there” except what you choose to add.

And no, eating 1-ingredient foods does not have to be boring.

Because you can still combine 1-ingredient foods into a delicious meal. In fact you can get pretty fancy using all 1-ingredient foods. For instance this Beef Fajita recipe from Coach Nancy is super easy to make and uses all 1-ingredient foods (unless you top with salsa):

Beef Fajitas

  • 1 ½ pound beef flank steak, cut into 6 even portions
  • 1 cup chopped onion
  • 1 large green pepper, cut into ½ pieces
  • 2 Tablespoon jalapeno peppers, can used canned
  • 1 Tablespoon chopped cilantro
  • 1-2 cloves garlic, minced
  • 1 ½ teaspoon chili powder
  • 1 teaspoon coriander
  • 1 14 ounce can stewed tomatoes, do not drain
  • Shredded cheddar cheese optional
  • Salsa, optional

Combine steak, onion, pepper, jalapeno, cilantro, garlic, chili powder, and coriander in slow cooker. Stir in tomatoes.

Cover and cook on low heat for 8-10 hours or on high 4-5. Using a slotted spoon, place on a bed of lettuce and sprinkle with cheese and salsa, if desired.

We are in the home stretch with Eat Your Way Right Through The Holidays 2013, and I am proud of all of you who are taking steps, some small, some bigger, to reach your health and fitness goals and make 2014 your best year ever!

Make It Happen!

Coach Dean