Diet Tip

HELLO ALL! Fall has arrived! Pumpkin seeds are in season, and they can provide a healthy snack option. a half cup of pumpkin seeds contains about 160 calories packing in 8 grams of protein, and 13 grams of the heart healthy fats. They also provide a significant amount of minerals such as magnesium, phosphorus, and manganese. The tasty seeds are also linked to help reducing blood cholesterol levels. Yes, The shells are edible! You can buy these shelled or unshelled in bulk at certain markets. If you are carving pumpkins this Halloween, save those seeds for toasting. Don't forget to store them in an air tight container. DELISH!!! Trainer Todd

Recipe of the Week

White Bean Salad
2 cups cooked white beans or 2 cans Great Northern Beans
2 diced Roma tomatoes
1 teaspoon balsamic vinegar
1 teaspoon apple cider vinegar
2 tablespoons olive oil
1 teaspoon sea salt
1 tablespoon fresh chopped rosemary

In a large bowl, combine beans and Roma tomatoes. Drizzle with vinegars and oil. Sprinkle with salt and rosemary. Mix thoroughly and serve!! This is a quick and healthy side dish. This should yield about 4-6 servings. ENJOY!!! Trainer Todd

Diet Tip

Hello all!! Here is a quick and easy diet tip to get your day started. Try replacing your morning glass of juice with fat free milk. Current research suggests that drinking fat free milk at breakfast significantly reduces the number of calories eaten at lunch and also leads to feeling more satisfied. Milk also packs more of a protein punch and contains less sugar. This is an easy way to switch your morning routine. Give it a try for a week!! Trainer Todd

Congratulations

HELLO ALL! I would like take this opportunity to CONGRATULATE OTEF client Cheri Simpson for recently running the San Jose Rock N' Roll Half Marathon in a time of 2:45:42. This is a GREAT effort. I heard she was even smiling as she crossed the finish line! I guess all of that summer training through the Texas heat was worth it. Cherie has also lost 15 pounds and drastically lowered her LDL cholesterol level. Yes, the bad stuff! She has been consistant with her diet as well as bringing her "A" game to the gym for our training sessions. I would also like to give a BIGGGG shout out to her workout partner in crime Nan Finch, who got the ball rolling. Nan, Has lost 18 pounds herself over the past 2 months. She arrives with a GREAT attitude, even at 6 in the morning. She also puts up with my entertaining exercise regiments! CONGRATS and keep up the good work ladies. TRAINER TODD

Recipe of the Week

Raspberry Hoisin Barbecue Sauce
1 cup fresh or frozen raspberries
3/4 cup hoisin sauce
3 tablespoons rice vinegar
1 clove garlic
1 strip (2 by 1/2 inch) orange zest
1 tablespoon chopped fresh ginger
1/2 teaspoon fresh ground pepper
pinch or crushed red pepper

Combine all ingredients into a blender or food processor. Blend or process until smooth about 1 minute. This is a GREAT dipping sauce or marinade for chicken. I used this on my couscous and pasta as well. The best part is this sauce is made with fresh ingredients, low calorie, non fat, and no high fructose corn syrup. GOOD STUFF!! Trainer Todd