CE Taco Salad

Meat mix ingredients
1 1/2 lbs. ground turkey meat (the leaner the better)
2 tsp. garlic powder
2 tsp. chili powder
2 tsp. paprika
Salt and pepper to taste

All the other ingredients
Avocado – sliced or mashed
Corn – no sugar added
Lettuce – I used spring mix from Trader Joe’s
Black beans – no sugar added (again… Trader Joe’s)
Salsa (from where else…. Trader Joe’s)

Possible additional ingredients
Tomatoes
Onions
Olives
Low fat shredded cheese
Fresh cilantro

Directions

Step 1 – Prepare your meat in a non stick pan using either chicken broth or 1/2 tsp. olive oil to cook it. Add all “meat mix” ingredients to the pan and cook until the meat is done.

Step 2 – Prepare all other ingredients.

Step 3 – Layer all the ingredients on your plate and serve.

Eat and Enjoy!

Fat Vs. Muscle

I get asked a lot of questions: what should I eat, when should I eat, how many calories should I eat, why is the number not going down on the scale, why am I gaining weight when I barely eat? These questions are all good questions and, yes, there are answers to these questions, however not always the same answer for everyone. One question that does have the same answer is “why hasn’t the scale moved when I dropped a size?” So let me explain how this happens.

We combine strength training and cardio into your workouts and then you added cardio days, and you changed your eating style. Not only were you feeling great, you were looking great too! Clothes fit great; you may even be fitting into a smaller size. So why is the scale not moving so fast? The strength training is building your lean muscle while burning fat. When you combine cardio and strength training together in your routine, it helps your body be more efficient in burning calories, while toning and tightening. How? Example: During Kettlebell Boot Kamp group training you burn 360 calories, and for the next 24-48 hours your body is still burning calories and becoming more efficient!  As your metabolism is working more effectively, you are still burning calories throughout the day and night! Don’t forget that you are building lean muscle, which is why your body becomes a well-oiled machine!  Building lean muscle tones and tightens your body - bonus!  These new muscles you are building simply take up less space than the fat you are burning, so if you gain 5 pounds of muscle and lose 2 pounds off the scale you have most likely lost 7 pounds of fat. Makes sense?  Here is a visual for you!

We all know that cardio workouts are a must in your workout routine, but so is strength training. Finding the right program that works best for you is important, and you must like it to stick with it. This is a life change, not just a quick fix to lose some weight for the big event coming up (although we can help you with that too!) I know I have given examples of a good routine in the past, so yes, I am repeating myself.

Monday – Kettlebell Boot Kamp
Tuesday – Run
Wednesday – Kettlebell Boot Kamp
Thursday – Run
Friday –Kettlebell Boot Kamp
Saturday – Run
Sunday – Yoga

If you are not sure if you have a good routine, let’s get together and talk about it, and see what needs to be tweaked.

Thai Grilled Shrimp Skewers with Watermelon & Avocado

INGREDIENTS:

• 1 jalapeno chile pepper, stemmed (TIP: For less heat, remove seeds.)
• 1 large clove garlic
• 1 1-inch piece fresh ginger, peeled
• 1 cup low-fat coconut milk
• 1/3 packed cup fresh mint
• 1/4 cup fresh lime juice
• 1 tbsp fish sauce
• 24 jumbo (21-25) shrimp, peeled, deveined and tails removed
• High-heat cooking oil (such as sunflower, safflower or grape seed oil), as needed
• 1 avocado, peeled, pitted, and cut into 16 cubes (TIP: Slice avocado lengthwise into quarters, then cut each slice into 4 chunks)
• 3 cups cubed seedless watermelon 

EQUIPMENT:

• 8 bamboo skewers, soaked for 1 hour

INSTRUCTIONS:

1. Prepare marinade: In a blender or food processor, blend jalapeno, garlic, ginger, milk, mint, lime juice and fish sauce on high speed until smooth, about 2 minutes.
2. In a square baking dish, add shrimp and top with marinade. Cover and refrigerate for 1 hour.
3. Lightly oil grill with cooking oil. Preheat grill to medium-high. Remove shrimp from marinade and thread on skewers with avocado and watermelon, dividing evenly; discard remaining marinade. Grill, turning once, for 6 to 7 minutes, until shrimp are opaque throughout.

Nutrients per serving (2 skewers): Calories: 223, Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 15.5 g, Fiber: 3 g, Sugars: 10 g, Protein: 24.5 g, Sodium: 294 mg, Cholesterol: 172 mg

Cristin's Story

Ladies, I wanted to share with all of you Cristin's Story of her weight loss journey. I am so proud of her and I am looking forward to her reaching her next goal. Awesome job Cristin!
 
Simply put I have struggled with my weight all my life- not an unusual story for any woman.  As a young girl I can remember being called fat-n-flat, then as a teenage..look out- I had curves that didn't quit- until college of course!  Throughout college I packed on the pounds, 15 freshman year...then another and another and another...at my heaviest I weighed in a hamburger shy of 200 lbs as I like to say, I didn't know who that person was... with a lot of hard work and diligence I lost about 60 lbs in 6 months, and was right back to having curves in all the right places, met my husband settled in and got...comfortable, fast forward to a year or so ago, which is when I met Debbie.  I was definitely a little scared of her workout program, not having known anything about "kettle-bells" but Debbie's genuine approach and demeanor were very appealing to me.. she told me her story and that she is a product of what she teaches... I was inspired.  

When I started her first 6 week challenge I could barely make it through the class with a 10 lb kettlebell...today I use a 35lb bell, I am stronger and fitter for it.  In my time in working with 4 Elements I have had many personal struggles that include loosing my father, and my own battle with cancer, I often say in jest that the only reason I am not back up at 200lbs is because Debbie keeps me in check, I know in that statement is 100% true... 

Again I say fast forward to this summer, I had again- gotten VERY lazy with my eating, that age old- I work out so much so I can eat whatever I wanted, then on August 5th I got on the scale and saw a # I swore I would never hit again...185lbs OH MY!  What a shock that was...I quickly sat down and opened up the files that Debbie supplied me with way back in the beginning, made my grocery list, and facebooked Debbie, and publicly told her I needed focus and I needed her to push me... and PUSH ME SHE DID! 

As I sit here today I weigh 159 lbs, I have lost almost 30 LBS! in just over 6 weeks, I made all the changes Debbie has been asking me to make, and guess what THEY WORKED!  Everything fits me differently, I am confident and have my GROOVE BACK!!!!  

With 9 lbs to go I have signed up for the Little Black Dress challenge in hopes that by 2013 I can be at my goal.

Debbie never gave up on me, she supported me through thick and thin ( pardon the pun), and she does this for each and every client.  Her program is inventive, and changes every single session...trust me you will never be bored!  If you do the work both in the studio and at home, you will see results that I promise you, it is about making the commitment to yourself!  

 Cristin  Before

 

 Cristin After

Yummy Fall Recipe & the Dets

The Big News is out! 4 Elements Little Black Dress Project is here and we only have 30 spots open, so register today! Check out all the details by clicking the Little Black Dress Project page.

Here is a great Fall Recipe for everyone, yes it is in the recipe book you get when you sign up to get your GROOVE back.

Pork Chops with Roasted Apples and Onions

 

Ingredients

• 2 1/2 teaspoons canola oil, divided $
• 1 1/2 cups frozen pearl onions, thawed
• 2 cups Gala apple wedges
• 1 tablespoon butter, divided $
• 2 teaspoons fresh thyme leaves
• 1/2 teaspoon kosher salt, divided $
• 1/2 teaspoon freshly ground black pepper, divided
• 4 (6-ounce) bone-in center-cut pork loin chops (about 1/2 inch thick)
• 1/2 cup fat-free, lower-sodium chicken broth $
• 1/2 teaspoon all-purpose flour $
• 1 teaspoon cider vinegar

Preparation

1. 1. Preheat oven to 400°.
2. 2. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Pat onions dry with a paper towel. Add onions to pan; cook 2 minutes or until lightly browned, stirring once. Add apple to pan; place in oven. Bake at 400° for 10 minutes or until onions and apple are tender. Stir in 2 teaspoons butter, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
3. 3. Heat a large skillet over medium-high heat. Sprinkle pork with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm. Combine broth and flour in a small bowl, stirring with a whisk. Add broth mixture to pan; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute or until reduced to 1/4 cup. Stir in vinegar and remaining 1 teaspoon butter. Serve sauce with pork and apple mixture.

Slow Cooker Oatmeal

Here are the 2 recipes I talked about in class today. I made the Pumpkin Custard and it was awesome, only change I made was I used Almond milk instead of regular milk. 

Slow Cooker Pumpkin Custard Oatmeal

Minimum slow cooker size: 4 quarts

Nutritional Content Yield: Servings 8 1 serving = 1/2 cup

Nutritional Data for 1/2 cup Calories: 155 Total Fat: 2 g Saturated Fat: 0 g Trans Fat: 0 Sodium: 83 mg Carbohydrates: 30 Cholesterol: 2 mg Dietary Fiber: 3 g Sugars: 15 g Protein: 6 g

Ingredients

• 2 cups Old-fashioned Oats
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon cinnamon
• 1 teaspoon baking powder
• 1/2 cup Greek yogurt, plain, fat free
• 2 egg whites
• 1 cup pumpkin puree (not pie filling)
• 1/3 cup raw honey
• 1 1/2 cups ( 1%) milk

Directions

Add the first 4 ingredients to slow cooker and stir to combine.

In a medium bowl combine the remaining ingredients, pour over oat mixture and whisk just to combine.

Cover and cook on low 1 1/2 to 2 hours on low or until desired consistency. Garnish with toasted walnuts pieces.

Slow Cooker Apple Cinnamon Oatmeal

Slow Cooker Apple Cinnamon Oatmeal

Ingredients

• 1/2 cup old fashioned (not quick cooking) oats
• 1/2 tsp ground cinnamon
• 1/2 tsp vanilla extract
• pinch salt
• 2 cups water
• Enough water to fill Slow Cooker about 1/4 of the way full
• 1/2 small apple, chopped
• sweetener of choice, to taste

Directions

In a small heat-proof bowl (that can hold at least two cups of water), stir together oats, cinnamon, vanilla, and salt. The apples can also be added in here. I chose to keep mine out to stir in after cooking, but this is up to you. Pour two cups water over oats.

Fill Slow Cooker about 1/4 to 1/2 of the way full with water (this will depend on the size of your Slow Cooker). Add the heatproof bowl with the oat mixture to the Slow Cooker. The bowl with the oats/cinnamon/vanilla has water in it, and also sits in the slow cooker surrounded by water. The water level should rise almost to the top of the bowl.

Turn Slow Cooker on low for 7-8 hours overnight. Using a large spoon, remove bowl from Slow Cooker (it will be very hot!). Stir in chopped apple and sweetener of choice. Devour!

1 serving| Calories 199| Fat 3g| Sodium 165 mg | Carbohydrate 39.2 | Fiber 7.1 g| Sugars 9.3g | Protein 5 g