Category Archives: Newsletter

Summer Newsletter

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Summer is in full swing! Warm weather, barbecues and fun in the sun.

Just because it’s Summer, does not mean that your health should take the back-burner to Summer fun. In this issue find tips and easy recipes to stay healthy while having fun this Summer.

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Barbeque Rosemary Chicken

By Angelique Kronebusch

  • 3lbs chicken
  • 2 tbsp olive oil
  • 1 tsp thyme
  • 1 tsp cajun spices
  • 1/2 tsp pepper
  • 2 tbsp fresh minced rosemary

Mix all the ingredients together and coat the chicken and grill 15-20 minutes.

Rosemary Infused Cucumber Lemonade

Previously Posted on EatingWell

  • 3 large cucumbers
  • 1 tablespoon chopped fresh rosemary, plus 4 sprigs for garnish
  • 1 cup water
  • 1/2 cup lemon juice
  • 3 tablespoons agave syrup or stevia

Cut 12 thin slices of cucumber for garnish. Peel and chop the rest of the cucumber; transfer to a food processor, add rosemary and puree. Pour the puree through a fine-mesh strainer set over a medium bowl or large measuring cup. Press on the solids to extract all the juice. Add water, lemon juice and agave syrup to the cucumber juice; stir until the agave is dissolved. Divide among 4 ice-filled glasses. Garnish with cucumber slices and rosemary sprigs.

Beat Cravings with 2 Words

By Angelique Kronebusch

When the next sugar or salt craving hits, use the words “I don’t” rather than “I can’t” to beat your cravings. You may be asking “what’s the difference?” Using the words “I don’t” when it comes to food signals empowerment and determination rather than using words like “I can’t”, which can signal deprivation. Studies have shown that empowered refusal can increase feelings of control and self-awareness, especially with food. These studies have found that when it came to deciding whether to eat certain foods, saying “I don’t” was nearly three times as effective as saying “no” and about eight times more effective than saying “I can’t.”

Try it, you may surprise yourself with new found will power!

My favorite low calorie summer beverage

By Margie Mack

 Summer Newsletter

Sometimes on those really hot days of summer, I give myself a treat. It’s a 10 calorie beverage that quenches the thirst. The Pellegrino gives it the bubbles and the Crystal Light Pure gives it the flavor. I like using the Crystal Light Pure because it is sweetened with Truvia instead of Aspartame.

Simply mix the Crystal Light Pure with 8-12 oz of Pelligrino. Add ice and enjoy!

 

 

Featured Athlete

Susie Hall, mother, nurse, and National Figure Athlete

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 Healthy Barbeque Tips by Nikol Klein

Often the hardest part when planning a barbeque is finding the right foods to eat that won’t ruin all of the hard work you have done in the gym and in the kitchen. Making a few key choices or substitutions can make a world of a difference come meal time.

Pasta salad or potato salad are always a presence at cookouts but they can leave you feeling heavy and bloated. Why not make a quinoa salad instead? Add grape tomatoes, cucumber, red bell pepper, feta, and some spices to complement the rest of your meal. If you absolutely cannot go without pasta salad try using gluten free pasta instead of regular or whole wheat.

Resist the temptation to make potatoes, french fries, or other heavy carbohydrate rich foods. Instead why not grill some veggies? There is way more flavor and variety in grilled veggies. You can grill zucchini, corn on the cob, asparagus, and portobello mushrooms for example.

Hot dogs and hamburgers are a staple when it comes to grilling, so why not go the extra step and find a healthier alternative, like chicken sausage with gluten free buns.

Skip calorie dense deserts and go with watermelon instead. Melon can actually help stave off hunger due to it’s high water content that creates a feeling of fullness. This also means that you will be less likely to over eat.

Find more healthy tips on Nikol’s blog nikol 200x300 Summer Newsletter

Contributions by Angelique Kronebusch, Margie Mack and Nikol Klein


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