Fit Tips: Nuts & Boobs

Made you look! Now let's talk titties. Get your mind out of the gutter, we're talking about keeping them healthy and happy. Nutrition and Cancer studies have shown that mice that eat the equivalent of 2 oz. of walnuts a day cut their risk of breast cancer in half.
Walnuts are loaded with antioxidants and omega-3's, which are also thought to reduce cancer risks.
Nuts for boobs, awesome.

Fit Tip: Slow down & lower your Body Mass Index

Slowing down can help you slim down. A study by the Journal of the American Dietic Association has shown that people who eat quickly have a 12% higher BMI (Body Mass Index) than those who eat slowly.
Try fully chewing each bite (a good idea in general), eating with your non dominant hand, or putting your fork down between bites to help you slow your pace. The brain takes 15 - 20 minutes to register that you are full, slowing down your meal gives it a chance to do so sooner.
Chill, and enjoy your meal. And remember, it can help you lower your BMI. That's soooo much easier than a five mile run!

Fit Tip: Wanna Make Out?

In honor of Valentine's Day let's talk about sex, baby. Once again, if you're going to do it, do it right! Why?  Depending on your, ahem, intensity, a romp will burn about 4-5 calories per minute. More passion, more calories, more fun!
Not ready to get down to naked town? A hot and heavy make out session burns 1-2 calories per minute.
'Cause knowledge is power!
Happy Valentine's Day.

Cream sauces with out the fat

We dig a creamy dreamy rich sauce in this house, but my husband has high cholesterol, and I don't want a big ass, so we never use actual cream to make the sauces.
Instead, get yourself some Wondra (a finely milled flour commonly used for making gravies, it is awesome, trust me) and stir a few shakes in to a bit of fat free or low fat yogurt (Greek yogurt gives you more protein) or sour cream. Add the mix to your sauce in place of cream, half and half, etc. If you want your sauce thicker, whisk in some more Wondra, creamier, mix in more yogurt or sour cream.
This blend should be the last this to go in your sauce (aside from seasonings to taste), so make the rest of your recipe first. After you add the mix be sure to bring the pot to a low boil so the Wondra can work it's thickening magic.
One of my faves is really easy. Reduce some cooking sherry over medium to medium high heat by about half, add the yogurt/Wondra mix, a big pinch of sugar, and salt and pepper to taste. Try it on scallops, shrimp, chicken, mmmmmmm.....

Push it good

Today's Fit Tip:
Doing cardio? My theory is, if you're gonna do it, get as much bang for your buck as possible. A vigorous session burns 37%  more calories than a moderate one for up to 14 hours afterward. That's a lot.
Wanna go there? I tell my clients to go hard enough that it is difficult to carry on a conversation. Make sure you can speak a bit though, you must breathe, air is your friend.
(study done by Appalacian State University)

What to eat before a work out

Today's Fit Tip:
 Need a performance boost for your next work out? Combine carbs (Try for complex carbs, not empty ones for maximum nutritional value) with caffeine beforehand.  Carbs give you energy, and caffeine's jolt allows you to up your intensity more easily.  (Study reported by Medicine and Science in Sports and Exercise)
 See, don't get between Mama and her coffee.

Butternut Squash and Pear Soup

My handsome husband made this soup last night and it was so yummy, I had to share. He found the recipe in Napa Valley Life magazine; he cut the butter a touch, and I changed the garnish. This made 4 bowls, and a serving is filling, satisfying and really low in calories.

3 lbs. butternut squash, peeled, seeded, and chopped
1 yellow onion, chopped
3 Tbsp. butter
2 quarts chicken stock
1 ripe Bartlett pear, cored and chopped
2 tsp. maple syrup
S&P to taste
faux creme fraiche for garnish (optional, recipe is posted on this blog)

Saute onions over medium until translucent (med - med high heat). Add stock and bring it to a boil. Add the remaining ingredients and cook until all are tender (squash should fall off the fork when pierced). Puree in batches in a blender, then pour through a fine strainer or colander. Return to pot to heat through, then adjust SW&P to taste.
We used faux creme fraiche and chives for garnish, but the mag suggested thin strips of prosciutto or fresh cream with curry. I also think a small dollop of sour cream would work.