Roasted Beet Salad

Yields: 4 servings | Calories: 210 | Previous Points: 4 | Points Plus: 5 Total Fat: 12 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 6 mg | Sodium: 228 mg | Carbohydrates: 17 g | Dietary fiber: 6 g | Sugars: 5 g | Protein: 7 g

Ingredients

• 2 medium fresh red beets, scrubbed and dried
• 2 teaspoons olive oil
• 4 cups arugula
• 1 Belgian Endive, chopped (see below for selecting), optional
• 1/2 cup diced walnuts (provide healthy fats)
• 1/2 cup Feta Cheese crumbles, low fat or fat free
• 1/4 teaspoon freshly ground black pepper
• Kosher or Sea Salt to taste
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Directions

Preheat oven to 375 degrees. Brush beets with olive oil and wrap individually in foil, place on a cookie sheet and bake approximately 1 hour, or until tender. Allow beets to cool at room temperature while still in foil, then peel the thin outer skin and cut into 1/4" slices. Store beets in an airtight container in the refrigerator until ready to use.

Tip: Canned beets can be substituted for roasted beets, if preferred.

Layer salad ingredients by placing arugula and beets on a serving platter. Top with Belgian Endive, walnuts, Feta Cheese and top off with freshly ground black pepper and drizzle with dressing.

Lemon Dressing

3 tablespoons freshly squeezed lemon juice

1/3 cup extra virgin olive oil

Combine lemon juice and oil in a decanter and shake until combined. Refrigerator until ready to use

Skinny Ms. Wing Sauce

Here is a great recipe from Skinny Ms. one of my favorite clean eating sites.

Yields: 16 servings | Serving Size: 1.5 tablespoons | Calories: 43 | Total Fat: g 1 | Saturated Fat: 0 g | Trans Fat: 0 g | Previous Points: 1 | Points Plus: 1 | Cholesterol: 0 | Carbohydrates:10 g | Sodium: 526 mg | Dietary Fiber: 0 g | Sugars: 9 g | Protein: 0 g |

Ingredients

• 2 teaspoons olive oil
• 1 small sweet onions, diced
• 2 cloves garlic, minced
• 1 cup hot sauce, I used Frank's Red Hot Original
• 1 (4 ounce) can diced green chiles
• 1/2 cup honey (preferably raw wildflower honey), optional is sucanat or coconut palm sugar
• 1 teaspoon chili powder
• 1 teaspoon paprika, I used Hungarian paprika
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon black pepper
• Kosher or sea salt to taste

Directions

In a small skillet, add oil and heat to medium-low. Add onion and sauté until translucent, about 15 minutes. Add garlic and sauté one additional minute. Add onion, garlic and all remaining ingredients to a medium sauce pan, bring to a boil, reduce heat and simmer approximately 30 minutes.

If desired, pour sauce through a sieve and discard onion and peppers. Allow sauce to cool to room temperature and store in a glass jar with lid until ready to use.

Margarita Chicken

Good for 4th of July! And you know I love anything with tequila (patron is my fav).

Ingredients

• zest from one lime
• 1/3 cup fresh lime juice, from about 4 limes
• 1/4 cup olive oil
• 2 tablespoons tequila, optional
• 2 tablespoons fresh cilantro, chopped
• 2 cloves garlic, mashed
• 1 teaspoon chile powder
• pinch salt and pepper
• 2 pounds boneless, skinless chicken breast halves, 6-8

Directions

1. Place all ingredients, except for the chicken, in a gallon-sized zip top plastic bag. Squish to combine. Add chicken, seal bag, and turn to coat. Refrigerate for one hour or overnight.
2. Coat grill pan (or grill) with cooking spray. Heat pan (or grill) to medium-high. Cook chicken for 4-5 minutes on each side, turning breast a quarter turn after two minutes if cross hatch marks are desired. Serve immediately.

Chicken Lettuce wraps & Asparagus and Avocado Wraps

Chicken Lettuce Wraps
Pack these lettuce leaves with chicken, mushrooms, water chestnuts, carrots and any other veggies you want. Make ‘em Asian with a touch of ginger, rice wine vinegar and teriyaki sauce.
What You’ll Need:
1-1/2 pounds boneless skinless chicken breasts, cubed
1 tablespoon plus 1-1/2 teaspoons sesame oil, divided
3/4 cup chopped fresh mushrooms
1 can (8 ounces) water chestnuts, drained and diced
1 tablespoon minced fresh ginger root
2 tablespoons rice vinegar
2 tablespoons reduced-sodium Teriyaki sauce
1 tablespoon reduced – sodium soy sauce
1 tablespoon Tamari
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes
1-1/2 cups shredded carrots
1/2 cup julienned green onions
12 iceberg lettuce leaves
1/3 cup sliced almonds, toasted
Directions:
In a large non-stick skillet coated with 1tbs extra virgin olive oil or sesame oil, cook chicken for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.
In a small bowl, whisk together vinegar, teriyaki sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Stir in the carrots, onions and chicken mixture.
Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up. Yield: 6 servings.
Nutrition Facts:
1 serving: 2 wraps
Per serving: 230 calories, 9 g fat

Asparagus and Avocado Wraps
What you’ll need:
24 spears asparagus
1 ripe avocado, pitted and peeled
1 tablespoon fresh-squeezed lime juice
1 clove garlic, minced
1 1/2 cups cooked cold brown rice
3 tablespoons plain non-fat yogurt
3 (10-inches in diameter) whole wheat tortillas
1/3 cup fresh cilantro leaves
2 tablespoons chopped red onion
Directions:
In a medium-sized saucepan over high heat, bring ¼ cup water to a boil. Place the asparagus in a steamer basket, cover, and steam until just tender, approximately 5 minutes. Remove the asparagus and immediately rinse in cold water to stop the cooking process. Drain thoroughly.
In a small bowl, mash the avocado, lime juice, and garlic into a coarse puree; set aside.
In another small bowl, stir together the rice and yogurt to mix well; set aside.
Heat a large dry frying pan (not one with a non-stick surface) over medium heat. One at a time, heat the tortillas in the hot pan until softened, approximately 20 seconds per side.
Lay the tortillas flat on a clean work surface. Spread the avocado mixture equally among the tortillas. Top each with an equal amount of the rice mixture, asparagus, cilantro, and onion. Fold in both sides and the bottom of each tortilla up over the filling; then roll to close.
To serve, cut each wrap in half crosswise. Makes 6 servings.
Nutrition Facts:
1 serving: 2 wraps
Per serving: 5.6 fat grams, 193 calories

Watermelon -Feta Bites

I am not a fan of watermelon but I figured some people are so I wanted to share this recipe that looks good.

Watermelon Feta Bites Recipe

1- 6 ounce block feta cheese
½ pound watermelon
toothpicks
fresh basil leaves (optional)

Slice feta into very thin square slices. One ounce should equal about 4 slices. One 6 ounce block should make 24 slices or more of cheese.

Cut watermelon into 1 inch cubes and lay slice of feta on watermelon. Use toothpick to pin cheese and watermelon together (and optional basi). Serve cold and enjoy!

You can make these up to four hours in advance of serving.

For one bite = 22 calories, 1.5 g fat, 1.0 g carbohydrates, 0.9 g sugar, 1.1 g protein, 0 g fiber, 79 mg sodium, 1 PointsPlus

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.

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.

PAIN is temporary!

Have you ever wanted to just stop during your workout? Just QUIT because you were in pain or it was too hard? You just could not go on; all you could think was, “I CAN’T!” With each movement, all you can think about is, “My quads hurt, my knee hurts, my shoulder hurts.” I have been there too, so I get it.

What gets me to keep moving, keep pushing through it? I simply say to myself, “This PAIN is temporary; if I Quit it is forever”. Every time I hear myself thinking I can’t do it, I remember it is not forever. I turn around those negative thoughts and tell myself I can do it.  You would be surprised how positive thoughts can get you through some painful moments.

Recently, my shoulder has been giving me some trouble and I have been taking it easy on it. Now, by that I mean using lighter weights and not doing 4 classes in 1 day. In one class when we were doing my favorite, Turkish Get Ups!!!, I actually thought to myself,  “I can’t do it”!  But, of course, I kept going (stubborn)....kept pushing myself....repeating over and over...."this PAIN is temporary...but if you QUIT, that will be forever".... YES, I COULD DO IT!!! I had to dig deep and focus! I did not quit; I moved forward, and was so glad I did. 

 It doesn’t matter if you are frustrated during a Zumba class because you just can't quite get the steps down, or you are totally out of energy during a high-intensity Spin class, or you are battling fatigue after a long day and are trying to get some cardio in, or you are taking Kettlebell Boot Kamp and need to do just one more Turkish Get Up, or you are training for a Marathon and are struggling to get through a LONG training run...

Don’t just QUIT! Don’t think you CAN’T! Dig Deep and get through it! Whatever it takes! Why?

The PAIN is temporary, QUITTING is forever!

What do you want your forever to be?