Show your heart some love this month with this breakfast sundae.
It’s a SUPER yummy breakfast sundae recipe that’s packed with heart-healthy and delicious ingredients.
​
TIP: This also makes a great snack.
​
Here’s a quick rundown of why this sundae’s ingredients are so good for your heart.

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Quinoa: Studies show that eating whole grains is associated with both lower cholesterol and blood pressure … AND a lower risk of heart disease.

Berries: In addition to being filled with fiber, berries are rich in antioxidants that can protect you from the oxidative stress and inflammation that contribute to heart disease.

Walnuts: First, walnuts have more omega 3 fatty acids than other nuts. And second, studies show that they can help reduce cholesterol and blood pressure. They also appear to be associated with a lower risk of heart disease.
 
Dates: The two types of fiber in Medjool dates can help lower cholesterol and blood pressure, as well as help control blood sugar levels.
 
Yogurt: This fermented food has been linked with healthy blood pressure and cholesterol levels.
 
Pretty impressive, right?
 
Berry Delicious Breakfast Sundae
(Serves 2)

• ½ cup (85 grams) dry quinoa, rinsed and then soaked for 10 minutes.
• ½ Tbsp. coconut oil
• ½ Tbsp. cinnamon
• ¼  tsp sea salt
• 1½-2 tsp maple syrup or honey, divided (optional)

• ⅓ cup (40 grams) chopped walnuts
• 1 cup (150 grams) plain Greek yogurt
• 1½ cups (225 grams) fresh berries (your choice)
• 3 Medjool dates, chopped

Drain the soaked quinoa and then pat it as dry as possible with clean paper towels.

Place the quinoa in a bowl along with the coconut oil, cinnamon, ¼ tsp sea salt, and ½ tsp maple syrup or honey.
 
Roast the quinoa mixture in a medium skillet over medium-low heat for about 8 to 10 minutes, stirring frequently. Add the walnuts about halfway through. These can burn quickly so keep your eye on them -- they should be golden brown.
 
Let cool for about 5 minutes and then assemble your sundaes.
 
Spread half of the yogurt in each serving dish, top with a drizzle of maple syrup or honey, and then add the berries and dates, and sprinkle the quinoa and walnut mixture over the top. 

Who would think that this recipe can improve heart blood flow, possibly eliminating the risk for heart disease including heart attack and stroke.  
The nutrient Vitamin K found in these vegetables may be involved in inhibiting the calcification process (narrowing) that occurs in our blood vessels. So eat up! This recipe makes an amazing side dish option.

Ingredients:
3/4 lb. Brussels sprouts, shredded
2 medium carrots, shredded
1 pear, thinly sliced
2 scallions (green onion), thinly sliced
3 oz. prosciutto, chopped
1/2 C pomegranate seeds or 1/3 C dried cherries
3 T extra-virgin olive oil
juice of 1/2 orange
2 T maple syrup
1/4 C hazelnuts
2 t Dijon mustard
1 garlic clove, minced

Instructions:
In a large bowl, toss together Brussels sprouts, carrot, pear, scallion, prosciutto, and pomegranate seeds or dried cherries. Place olive oil, orange juice, maple syrup, hazelnuts, mustard, garlic, and a couple of pinches each of salt and pepper in a blender container and blend until slightly chunky. Toss dressing with slaw. Makes six servings.

​Chia seeds are packed with nutrients. A mere 2 tablespoons pack 8 g of fiber, 4 g of protein, and 2 g of omega-3 fatty acids, as well as calcium, magnesium, and antioxidants — not too shabby for a tiny seed! Even more spectacular than its health value is its thickening ability, which can turn a plain cup of liquid into a creamy pudding. In just a few easy steps, you can make yourself the most delicious and hearty breakfast to keep you full and energized for hours. 

Rolled oats, chia seeds, and cacao nibs make up the base of this breakfast bowl. Although chia seeds don’t provide any flavor, when soaked in liquids, it adds a great deal of texture. The longer you let it sit, the more the chia seed will plump up.

We use almond milk , but you can substitute any kind of non-dairy milk you prefer. For a touch of sweetness, you can add maple syrup or raw honey. 
There are endless variations when it comes to toppings. The fun part comes with the variety of toppings and mix-ins!
​
OATMEAL TOPPINGS GALORE: This chia oatmeal breakfast bowl is topped with granola, blackberries, and blood orange segments. Get creative though - next time try loading your oatmeal with toasted almonds, sliced banana, and a handful of chocolate chunks. And if you're feeling tropical, maybe add some shredded coconut, pineapple slices, and chopped macadamia nuts. Enjoy! 

Ingredients: 

• 1/2 cup gluten-free rolled oats 
• 3 Tablespoons chia seeds
• 2 Tablespoons cacao nibs
• 1 1/3 cup almond milk
• toppings: granola, berries, citrus, nuts

​
Directions: 

1. In a medium bowl, combine rolled oats, chia seeds and almond milk. Fold to combine until ingredients are evenly distributed. Cover and let rest at least 1 hour in the fridge (overnight is best).
2. Divide chia oatmeal between two serving bowls. Add additional almond milk, if desired. Add toppings and serve immediately.
   
   

Roasting adds a savory depth of flavor one can only achieve once a bit of caramelization has occurred, and creates crispy edges, which are a textural delight.

Ingredients:
• 1 bunch Asparagus, Ends Cut Off, Chopped Into 2-3 Inch Pieces 
• 1 Red Onion, peeled and chopped 
• 1 Red Bell Pepper, seeded and chopped 
• 8 oz. Mushrooms (any Kind), quartered or halved 
• 1 medium eggplant, chopped into cubes 
• 1/2 butternut squash, peeled and cubed 
• 3 cloves garlic, minced 
• Salt & pepper, to taste 
• 1 tsp. steak seasoning (your favourite brand) 
• 1/3 cup Olive Oil
 
Directions:
1. Preheat oven to 450 degrees. 
2. Mix all of the vegetables in a large bowl.
3. Drizzle with olive oil, season with salt, pepper, and steak seasonings. 
4. Gently toss to coat all of the veggies. 
5. Spread veggies out on two baking sheets.
6. Roast for 20 minutes, shaking the pans 2x while roasting. If needed, roast for an additional 5-10 minutes.
 
Enjoy!!

We know you’ve been doing your best to eat healthy and exercise, and along with this most likely, this means you’re weighing yourself and seeing some fluctuation. But don’t fret, there are many reasons for this!

• We all know that staying hydrated is super important to healthy bodily functions, but this also means that you if you drink more water one day over another, you may have seen a decrease in weight yesterday because you weren’t hydrated well enough. Remember when you’re weighing yourself you’re not just weighing fat, there is muscle, bones, organs, and fluid being weighed as well. So stay consistently hydrated.

 

• Did you strength train the day before? If so you’re body is doing it’s natural physiological thing…when you strength train the intensity of it can cause inflammation, which isn’t a bad thing in this case. It means your muscles are recovering from the tiny tears created by the workout and rebuilding it’s fibers, that is making muscle!

 

• You may be surprised about how much sodium is packed into foods, even foods you wouldn’t have guessed. It’s possible you may just be eating too much salt. Too much salt results in a bloated belly, and a few extra pounds. Remember packaged foods typically have loads of salt, shop the perimeter of your grocery store and you’ll find the healthiest foods with the least sodium.

 

• Carbs. We all have a love hate relationship with them right? But you do know you also know you should be eating complex carbs that provide you with fiber and energy, and too many of the simple carbs means you body makes up for it by retaining water. Water retention equals an increase in the scale.

 

• If you don’t have regular trips to the bathroom and you’re constipated, that will show up on the scale. Remember to include foods rich in fiber like spinach and other greens, sweet potatoes, beans, peas and lentils, and seeds such as chia and flax.

 

• For women, it could be that time of the month. Prior to your period weight can increase just due to hormones…wait to weigh yourself after you have started your cycle.

 

• Did you know just the weekend can make a difference? Weights tend to go down during the workweek, Friday being the lowest point and Monday being the highest.

 
Need help understanding nutrition and the scale? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!

Feasting on Fruit using just 13 ingredients with only 230 calories and 85 minutes of your time.

A fun and healthy recipe to make and share with the kids!
​
Ingredients

• 1 cup pitted dates
• 1 cup water
• 1/2 cup cacao (or cocoa powder)
• 3/4 cup oat flour
• 1 teaspoon vanilla extract
• 1 tablespoon baking powder
• 1 cup purple sweet potato (baked and mashed)
• 2 tablespoons maple syrup
• 6 tablespoons milk (non-dairy)
• 3 green grapes (or kiwi berries)
• mini chocolate chips
• chocolate
• sprinkles

Brought to you by Yummly!

​Beets contain a unique phytonutrients pigments. These pigments can provide powerful antioxidant protection. They are particularly rich in folate acid, excellent in B1 & B2 vitamin important for a healthy heart and essential for normal tissue growth. Not only are beets are high in nutrients, but are very low in calories. 1 cup of cooked beets contains 75 calories. Enjoy this meal for breakfast, lunch or dinner!
 
Ingredients: 
• 1 lb. beets, washed, peeled and diced 
• 1/2 lb. Yukon Gold potatoes, scrubbed and diced 
• 1 sweet onion, diced 
• 3-4 cloves of garlic, smashed and chopped 
• Beet greens (from 6 beets), chopped 
• 5-6 kale leaves, ribs removed, chopped 
• 1-2 Tbsp. olive oil 
• Handful fresh parsley 
• 3-4 fried eggs
 
Directions: 
1. In a fry pan, put in diced raw beets and potatoes with plus enough water to cover them (about 3 cups). Season with salt and bring to a boil and cook for about 7 minutes. 
2. Drain and set aside the beets and potatoes. 
3. In the same pan, add olive oil, onion and garlic and sauté for a few minutes. 
4. Add in kale and beet greens, and cook until wilted (2- 3 mins). Set aside. 
5. Heat oil in the fry pan over med-high heat. Add back potatoes and beets and press firmly into a layer, and allow the veggies to brown. Once crispy, flip to the other side. 
6. Add kale and beet greens, stirring to combine. Let the entire mixture crisp up for another few minutes. 
7. Top with 3-4 fried eggs and parsley. Serve immediately and enjoy!!

​Bosc and Comice pears are in season in the fall!

Delicious & Healthy Baked Pears
(serves four)

​Ingredients:
• 2 large ripe pears
• 1/4 tsp. ground cinnamon
• 2 tsp. honey
• 1/4 cup crushed walnuts
 
Directions:
1. Preheat the oven to 350°F.
2. Cut the pears in half, and place on a baking sheet (inside facing up)
3. Using a spoon, scoop out the seeds.
4. Sprinkle with cinnamon, top with walnuts, and then drizzle 1/2 tsp. honey over each pear.
5. Bake for about 30 minutes. Remove, cool & enjoy!
 
DELICIOUS!

​A delicious side for your summer BBQ!
​(Servings 2-4)

​Ingredients:
• 1 head romaine lettuce (organic if possible, separated into individual leaves)
• 1/2 cup beet store bought hummus (no preservatives)

• 1 cup halved cherry tomatoes

• 1/2 cup alfalfa sprouts

• 1 cup shredded carrots
• 3/4 cup red cabbage, thinly sliced

• 1 ripe avocado, cubed

• 1 tbsp. hemp seeds
 
For the Sauce:
• 1/3 cup tahini
• 2 tbsp. lemon juice
• 1 tbsp. maple syrup
• Pinch sea salt
• Water to thin, if needed
 
Directions:
1. Prepare sauce by whisking tahini, lemon juice, maple syrup, and salt in a small mixing bowl. Add water 1 tbsp. at a time, until dressing thickness is to your liking. Taste and adjust flavor as needed. Set aside.
 
2. Arrange lettuce “boats” on a platter, and begin filling with 1-2 tbsp. of hummus. Top with lots of veggies.
 
3. Drizzle the dressing over the top, and serve.

We all know water is good for us and that we should probably drink more of it. So why, then, do people find it so difficult to sip from what is arguably the fountain of youth?
 
We're all guilty of it -- choosing a can of pop over a bottle of water. But what happens when our kids develop the same habits? Forty-five percent of Canadians drink an average of four or more non-water beverages per day, according to a survey released for Nestle Waters Canada. In the survey, 22 percent of respondents said their child drinks fruit juice the most often.
 
"It's scary to think about, but it does grab my attention," says Sherry Torkos, pharmacist and author of The Canadian Encyclopedia of Natural Medicine. "This issue needs attention because it can lead to larger health threats, especially for kids."
 
Water provides the body with health benefits…just take a look at how water helps:
 
•    It balances body fluids. Your body is composed of about 60 percent water and performs vital functions such as protecting your organs and tissues, regulating your body temperature and carrying nutrients and oxygen to your cells—essentially it keeps your body running like a well-oiled machine.
 
•    It keeps skin looking healthy. Water moisturizes your skin and functions as a protective barrier to prevent excess fluid loss (think free anti-aging cream). In addition, it can keep your skin fresh and smooth.
 
•    It boosts the immune system. Those who guzzle water are at a lower risk of getting sick. This crystal-clear concoction may help fight against flu and other ailments.
 
•    It can help control calories. While drinking water may not be a weight-loss strategy, per se, substituting it for higher-calorie or sugar-filled beverages can help by removing by products of fat, filling you up so you’re not noshing, acts as a natural appetite suppressant and raises your metabolism.
 
Some additional reasons to get enough water throughout the day:
 
1. Maximize your physical performance.
2. Increase the your energy and brain function.
3. May prevent and treat headaches.
4. May relieve constipation.
 
You get it right? It’s important to get enough water, but how much is enough? There is so much information out there about what amount is the right amount, but a good guideline is to drink enough water so that you don’t feel thirsty – you’re body WILL tell you. And keep in mind the right amount of water is going to depend on your activities throughout the day. You’ll definitely need more water if you’re exercising, especially in humid or hot weather, if you’re ill, or you’re pregnant.
 
But, if you’re someone that needs a hard fast rule to go by, “The National Academies of Sciences suggests that women consume a total of approximately 2.7 liters (91 ounces) of water from all beverages and foods each day and that men get approximately 3.7 liters (125 ounces) daily. But these are just general guidelines and are not supported by firm scientific studies.”

Have more questions about hydrating for optimum health? Contact Natatia at Functional Performance Fitness. - she’ll help you get on the road to proper hydration. 

​We hear it all the time…we’re eating too much sugar. Excess sugar contributes to weight gain (particularly around the middle), chronic inflammation and our ability to fight whatever bug is going around. But did you know that by cutting sugar out of your diet you’ll experience a mood boost and general all over good feeling? Sounds easy right? It’s not. Sugar is highly addictive recently compared to an opioid high!
 
So how do you beat the intense sugar cravings?
 
Keep your blood sugar level steady by eating regularly. Making sure your meals contain healthy proteins and fiber will keep you satisfied and help to deter that midday sugar craving. And keep healthy sweet snacks in your purse or at your desk.
 
In nature there is sugar and along with that sugar comes fiber, vitamins and minerals. Have berries, apples, pears, and carrots on hand when that craving hits. The ultimate benefit is not having that sugar crash that makes you reach for more sugar. Put a fruit bowl on the counter for easy access.
 
Make sure your getting enough sleep. Being sleep deprived makes your body produce the “hunger hormone” ghrelin – keep this sugar-craving hormone at bay by getting enough rest for your body. Put the phone away at least one hour before bedtime and create a sleep ritual to induce a good night’s sleep.
 
Did you know that there are good “bugs”? Some bacteria in your system are actually good for an overall healthy system. Your gut microbiota is part of what dictates what your crave. Satisfy your microbiota with good bacteria by eating fermented foods such as yogurt (choose Greek yogurt over the other heavily sugared options), kefir, kombucha and sauerkraut.
 
To help scale back that sweet tooth eat bitter foods before you eat the sweet foods. Some bitter foods include grapefruit, arugula, radicchio and Brussels sprouts. Veggies, like fruit will keep you satiated which equals less sugar cravings.
 
And don’t fret, like adding all new habits it can take up to 21 days for those sugar cravings to subside. Don’t lose sight during this time…remember all you’ll be gaining - energy, a great mood, lose of weight and finding new and delicious foods!
 
We know it’s not that easy so do you need that extra boost to get through those 21 days? At Functional Performance Fitness we offer nutrition guidance, CONTACT NATATIA for more information about the challenges you have when it comes to satisfying those sugar cravings.

​Ingredients:
2 Tilapia fillets
4 ounces whole-wheat penne pasta or rice brown rice pasta
2 tablespoons olive oil
1 small onion, thinly sliced
2 garlic cloves, minced
2 cups broccoli florets
2 tablespoons Parmesan cheese, grated
1 teaspoon red pepper flakes, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
 
Directions:
Cut each fillet into four pieces and grill.
 
Prepare pasta according to package instructions.
 
Heat oil in a large non-stick skillet over medium heat for two minutes and sauté onion and garlic five minutes, add broccoli, sauté seven minutes, add pasta and remove from heat.
 
Combine remaining ingredients with broccoli mixture and arrange fish pieces over pasta and serve.

Ingredients:
Marinade:
1/2 cup Extra Virgin Olive Oil
1/2 cup Balsamic Vinegar
2 cloves finely chopped garlic
2 teaspoons mixed dried herbs, such as thyme, rosemary, oregano or marjoram
Salt and freshly ground black pepper
2 pork tenderloins (10-12 ounces each)
2 red, yellow or green bell peppers cored and cut into 1 1/2-inch pieces
2 medium yellow onions cut into 3/4-inch wedges
1 small eggplant cut into 1-inch pieces
Extra Virgin Olive Oil for drizzling
 
Preparation:
To prepare the marinade, combine the Pompeian Extra Virgin Olive Oil, Balsamic Vinegar, garlic and herbs in a bowl. Whisk until blended; add salt and pepper to taste.
 
Place the two pork tenderloins in a large sealable plastic bag. Pour in half the marinade and refrigerate for 1 hour or overnight, turning the bag occasionally.
 
Preheat oven to 400 degrees F.
 
Pour the remaining marinade over the peppers, onions and eggplant and toss. Arrange the vegetables in a large oiled roasting pan. Roast in the preheated oven for 15 minutes.
 
In the meantime, heat a large non-stick skillet over medium-high heat. Remove the pork from the marinade. Add to the skillet, and brown on all sides.
 
Transfer the pork to the pan of roasted vegetables. Return to the oven for 20-25 minutes or until the pork registers 155 degrees on a meat thermometer. Slice the pork, and serve with the roasted vegetables. Drizzle Extra Virgin Olive Oil over finished dish.

Social isolation is a little thought of, but growing, factor in the health and well-being of people 65 and older – and it may play a greater role than obesity as a public health hazard, according to research at Brigham Young University. But what does “social isolation” really mean? It’s how often we interact with others, and how much we enjoy those connections. In fact, social interaction is so important that it’s actually a key factor in maintaining good health. As we age, a support system is more important than ever – because often, basic life circumstances may have changed. For example, seniors may be on a fixed income, with less money to spend on eating out. Or may not see well enough to drive. Bottom line, it can become difficult to fulfill the basic human need to connect with others.
 
"Relationships really do matter when it comes to healthy aging, because there’s a strong correlation between a satisfying social life and a senior’s overall well-being," says Larry Weinstein M.D., Chief Medical Officer of Humana Behavioral Health. "If you’re feeling isolated, the first step is to talk to your doctor, and it’s important to reach out to family and friends for encouragement and support."
 
There also are lifestyle changes we can make to better nurture our emotional health, and by extension, our physical health. "Humana’s Dr. Weinstein recommends five ways in which to become more active and engaged:
 
1. Socialize on Schedule. Nurture existing relationships by scheduling a weekly phone call, coffee date, or game night with friends or family
2. Volunteer. If you love animals, consider volunteering at a local shelter. Or comforting babies at a hospital.
3. Stay Active. Functional Performance Fitness offers programs specifically designed for seniors.
4. Learn Something New. Join a book club or take a class to learn a new skill. Local libraries are a wonderful community resource, often offering seminars free of charge.
5. Get a Pet. Pets are wonderful companions. Choose a pet that suits your needs. For example, an older, trained dog is easier to care for than a puppy. Or a cat or fish might be a good fit.
 
When it comes to maintaining good health, social interaction matters. If you – or a loved one – are struggling with social isolation, please contact your physician.
 
Exercise is a great way to connect with others! Our next Functional Aging Group will be starting soon, contact Natatia at Functional Performance Fitness for more information about this group.

​Salads provide a healthy and easy avenue to gather several of the recommended nutrients.
 
Ingredients:
4 firm, ripe pears (Bosc or Bartlett) peeled, cored and cut into 8 slices
1 teaspoon olive oil
8 cups baby greens
1/2 cup feta cheese, crumbled
1/2 cup walnuts, toasted
Salt, to taste
Freshly ground black pepper, to taste
Choice of salad dressing
 
Directions:
Preheat oven to 400ºF.
 
On a parchment lined baking sheet, drizzle pears with olive oil. Roast in oven until edges of pears begin to brown, but still firm. Cool.
 
Gently toss baby greens and cooled pears in salad bowl. Sprinkle feta and walnuts over salad. Season with salt and pepper. Serve immediately with choice of dressing.
 
Suggested dressings - Ranch, Champagne Vinaigrette and Strawberry Poppy Seed.

You’ve added more fruits and veggies to your diet. You’re eating regularly and eating clean foods, so why is the scale moving UP in the WRONG direction.
 
It’s possible that you’re making several mistakes when you sit down to eat. Below are some “mealtime mistakes” you may be making.
 
• Your portion sizes may be too big: This is most likely the number one reason you’re not seeing big gains in weight loss. You may be eating the protein, carbs and vegetables you’re supposed to be eating, but you’re most likely eating too much of protein and carbs and not enough of the fruits and veggies. Ways to avoid large portions is in the beginning weigh your food. This will help you establish the correct portions you should be eating.
 
• Your not eating healthy fats: So many of us avoid avocado and nuts because their worried about the calories. But the fact is these are healthy fats and they improve nutrient intake, reduce risk of metabolic syndrome and are full of nutrients your body needs. Determine the serving size appropriate for you and add to your diet.
 
• Confusing hunger with thirst: Sometimes your body is just telling you it’s thirsty. It’s important to properly hydrate throughout the day, and think about drinking a glass of water 15-20 minutes before eating.
 
• Not focusing while eating: Are you watching TV, on Facebook or Instagram? Having these types of distractions while you’re eating will only lead to overeating as your body is experiencing a disconnect between your mind and body. It will be easy to miss the signals that you are actually full. So be sure to engage in mindful eating.
 
• Quit the Clean Plate Club: Your body actually knows when it’s full. This will take approximately 20 minutes. This is the perfect excuse to slow down and enjoy every bite of your meal.
 
If you are still struggling with “Mealtime Mistakes” contact Natatia at Functional Performance Fitness for expert guidance on nutrition. 

This is the time of your when we're all making our New Year's resolutions and we're certain that a majority of your resolutions include something to do with your weight, fitness or overall health. Because 25% of us make losing weight their top resolutions let's talk about that.

Your goal is to start exercising regularly and eating healthy meals and when you want to check your progress it’s typically the time to get on the scale. And once you get on the scale, it’s hard to believe, but you may be up a pound! Don’t throw in the towel just yet, using the scale is a great way to monitor your progress.
 
Remember that everyone’s weight fluctuates depending on how much fluid you’ve taken in, what you’ve eaten and even your bathroom habits. So, how do you manage the scale? Decide which of the following suggestions will work best for you as an individual and add it to your resolution as part of your weight loss goal.
 
1. Daily Weigh-In: Do you feel like you’ll be more accountable if you weigh-in everyday? Then that is okay, it’s not wrong. But, be sure not to stress about the daily fluctuations that you will most likely see.
 
2. Weekly Weigh-Ins: Maybe this feels like it will fit your personality better. You will still be tracking your progress, but you won’t be obsessing about it everyday. Be sure to pick one day a week, let’s say Wednesday, and weigh yourself in the morning.
 
3. Occasional Weigh-Ins: In the beginning of your weight loss journey this may not be the best fit for you, but if you’re comfortable in knowing that the exercise you're doing and the way you’re eating is working for you, then choose to weigh yourself every other week or once a month.
 
4. Never Weighing: For many they feel that there’s more to their health than what they weigh. If you’re comfortable in your clothes and feel strong while working out that may be all the encouragement you need to stay on course.

If after implementing one of the above ways to deal with scale and you find you still need further encouragement, contact Natatia at Functional Performance Fitness for the nudge you may need.

This is a great side dish for roast beef, pork, or lamb. The original recipe included brussels sprouts and excluded the onions. If you love the flavor of caramelized onions add the onions, but adding the brussels sprouts might be nice too if you aren't already serving another green vegetable as a side.
 
Ingredients:

• 2 pounds sweet potatoes cut into quarters or sixths to make roughly 1 1/2 inch pieces
• 1 pound carrots peeled, split lengthwise, and cut into 1 1/2 inch pieces
• 2 medium onions, peeled and quartered
• 1/2 cup water
• Kosher salt and freshly ground black pepper
• 1 tbsp extra virgin olive oil

 
Directions:

• Preheat an oven to 350 F.
• Combine the potatoes, carrots, and water in a large bowl. Cover and microwave on high for about 10 minutes. Remove and let cool. Dump out water and season the potatoes and carrots liberally with kosher salt and pepper.
• Place the potatoes, carrots and onions in a roasting dish lightly sprayed or rubbed with olive oil. If you are roasting meat, place the onions and as many carrots and potatoes as you can fit loosely around the roast. Do not crowd the meat so much that air cannot circulate around the roast. Place any remaining vegetables in a separate lightly oiled roasting dish next to the roast.
• Roast the vegetables for a minimum of 45 minutes (and up to 2 hours if cooking with a large roast). Remove and serve.

It’s December 1st preparations for the holidays has officially begun. And you may have kept it together all year, and now with the holiday parties and the seemingly endless amount of treats available it can feel like all your hard work will go down the drain. We know you want to celebrate with your family and friends and you don’t want to be thinking about what you’re eating all the time so we have some ideas for you to prepare yourself.
 
Keep moving your body. Even at work, set a timer to move for five minutes at least every 30 minutes. If you’re planning on watching holiday movies or going out to eat, take a walk afterwards.
 
Have a game plan. Continue tracking your​ calories, and hydrate, hydrate, hydrate. Your body needs water to function properly, and a large glass of water before a meal can lessen the amount of food you eat.
 
Keep moving your body. Even at work, set a timer to move for five minutes at least every 30 minutes. If you’re planning on watching holiday movies or going out to eat, take a walk afterwards.
 
Have a game plan. Continue tracking your calories, and hydrate, hydrate, hydrate. Your body needs water to function properly, and a large glass of water before a meal can lessen the amount of food you eat.
 
Exercise early. With the holiday parties and fun community events you’ll be attending exercising in the morning will give you the energy for your day you’ll have plenty of time in the afternoon and evening to enjoy these events.
 
Be creative. Get creative with your exercise. This time of year there are a lot of activities to enjoy, ice skating, snowshoeing, skiing and snowboarding. When the kids are home on winter break include them in these activities for family fun.
 
Avoid overindulging. Eat before heading to the party, eat before drinking, and eat your veggies first. There will be irresistible food to eat, take your time and eat slowly and savor it.
 
Shop thoughtfully. You don’t have any control over what will be served at other’s homes so stock your kitchen with healthy foods, and keep healthy snacks on hand for those emergencies that are bound to pop up.
 
Don’t deprive yourself. Strike a balance and have a plan of action. Eat clean all week and enjoy the weekend party. Cancel the regular cheat days. Eat clean at a few of the parties you attend. Eat less. Don’t deprive, you can indulge without losing traction.
 
Happy Holidays from Natatia’s One On One Fitness!

​Hearty stews and belly-warming soups are coming out of the kitchens; frost is sparkling, and winter jackets are coming out of hiding. Families are craving slow-cooked, savory meals that yield health benefits and leftovers.
 
Delicious, savory winter-recipe ingredients that will surely satisfy are white beans and Oso Sweet Onions. Onions are not only believed to be a cancer preventative, their low-salt, low-fat health benefits are the proactive equivalent to superhero powers. Onions have 25 compounds that lower blood pressure and cholesterol, prevent thrombosis, inhibit strokes and battle heart disease, says the American Heart Association.
 
Plus, the antioxidants and flavonoids found in onions don’t lose their potency once cooked. This makes them ideal for slow-cooked recipes. They add a punch of flavor and a whopping serving size, making them an affordable luxury during the chilly winter months.
 
Use the following recipe for a tasty detour from your typical red chili.

Ingredients:
Oso White Bean Chili
1 bag dried white beans
2 Oso Sweet Onions
1/2 cup Garlic (chopped)
1 pound ground chicken or turkey
1 cup celery (chopped)
1 tsp. Oregano
1/4 cup Olive oil
2 each large green mild chili (deseeded)
2 quarts chicken stock or water (to cover)
2 tsp. Cumin
 
Directions:
Sauté onions, garlic, celery, chilies, chicken/turkey for 10 minutes on medium heat.
 
Add half of the chicken stock. Then add salt, pepper, oregano and cumin and simmer for 45 minutes.
 
Then adjust with the remaining chicken stock. Combine all ingredients in crockpot or large heavy-bottomed pot, bring to a boil and then simmer overnight, or 8 hours.
 
Puree 1 cup beans for a thicker chili and serve. Garnish with shredded cheese, fresh cilantro, tarragon or basil, chopped Tabasco peppers, raw chopped Oso Sweet Onions or hot sauce.

This time of year the days get shorter and the air crisper. When the autumn season hits you may feel like sleeping more or feel a little out of sorts, but look at the bright side (there is one!) – we can start enjoying all those foods we avoid during the heat of summer.
 
We found this Recipe on EatingWell.com. It’s easy to prepare and allows you to use your fall favorites…sweet potatoes and Brussel sprouts.

​Ingredients
2 tablespoons pure maple syrup
4 teaspoons olive oil
1 tablespoon snipped fresh thyme
½ teaspoon salt
½ teaspoon black pepper
1 pound sweet potatoes, peeled and cut into 1-inch wedges
1 pound Brussels sprouts, trimmed and halved
Nonstick cooking spray
4 bone-in chicken thighs, skinned (or skinless chicken breasts)
3 tablespoons snipped dried cranberries
3 tablespoons chopped pecans, toasted
 
Preparation
Preheat oven to 425°F. In a small bowl combine maple syrup, 1 tsp. of the oil, the thyme, ¼ tsp. of the salt, and ¼ tsp. of the pepper. In a large bowl combine sweet potatoes and Brussels sprouts. Drizzle with the remaining 1 tbsp. oil and sprinkle with the remaining ¼ tsp. salt and ¼ tsp. pepper; toss to coat.
 
Line a 15x10-inch baking pan with foil. Heat the prepared pan in oven 5 minutes. Remove pan from oven and coat with cooking spray. After cleaning chicken, removing skin and excess chicken fat that can be seen, pat dry with paper towel and arrange chicken, meaty side down in center of pan. Arrange chicken, meaty sides down, in center of pan. Arrange vegetables around chicken. Roast 15 minutes.
 
Turn chicken and vegetables; brush with maple syrup mixture. Roast 15 minutes more or until chicken is done (at least 175°F) and potatoes are tender. Serve topped with pecans and cranberries.

More Recipes from Natatia!

Halloween is October 31st - the kids most likely have already been thinking about and decided on what they’re going to dress up as, and we know the adults enjoy the dressing up just as much as the kids…and probably all the goodies too!

At the same time, as a real natural foodie, my body cringes when I see the loads of Halloween candy everywhere this time of year. I know many people are thinking, “lighten up, it’s just once a year”. But, it’s never once a year! It adds up with holidays and birthdays. There will always be an excuse to get the sweets in. As a health promoter, I just can’t get excited about feeding our community kids GMOs, artificial food coloring, and other chemicals, even if it is just one day a year.

There are some fun, inexpensive and healthy ideas for trick-or-treat night; some are decorating tangerines with spooky faces, sesame seed packages, or small gifts from the Dollar Store work too! We love Halloween, and I look forward to passing out healthy treats and seeing all of the adorable kids in their costumes.
​
How do you enjoy Halloween without overindulging? Tell us here: Facebook!

We know candy is what everyone wants but there are also some fun healthy Halloween treats you can make too. When having a Halloween party who won’t love a chocolate covered apple? Use dark chocolate and your favorite apple to create an antioxidant-rich treat. Making a skeleton out of vegetables is a fun and great way to get more veggies into you and your kid’s diet. Spiders on a Log is another favorite – celery sticks, peanut butter and raisins for spiders makes this a healthy, delicious, and fun snack. And for a “devilish” treat - try deviled eggs decorated with spiders.There are many ideas on Pinterest that provide more healthy snack ideas!

Here are some more ideas to avoid overindulging and enjoying your celebration of Halloween:

1. Don’t buy in bulk or more just because it’s on sale.
2. If you just can’t pass on it...buy candy in fun size.
3. Don’t eat the candy just because it’s there or you’re bored.
4. Going to a party? Fill up before you get there.
5. Buy fun “treats” that are little gifts instead of candy.
6. Have candy left over? Donate it!

And, if you do overindulge – don’t get down…get moving! Simply burn off those extra calories enjoying fun activities such as walking, biking, hiking, skiing, snowshoeing, or ice skating. Take the young ones in your life to the park and be a kid again. If you’re going to a party and there’s dancing, be sure to get down and cut a rug!

If you find you’re looking to eat better or move more and can’t quite find the motivation Contact Natatia to set up a consultation. Natatia can assist you in putting together a healthy plan for you to help get you through the holidays and into a healthy life!

cal·o·rie
ˈkal(ə)rē/
noun
noun: calorie; plural noun: calories; noun: cal.

1. either of two units of heat energy.

                        the energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).noun: small calorie; plural noun: small calories

the energy needed to raise the temperature of 1 kilogram of water through 1 °C, equal to one thousand small calories and often used to measure the energy value of foods.noun: large calorie; plural noun: large calories

We can all buy into “calories in, calories out”, but does that actually work? It may be surprising but the answer is not as simple yes or no. Per the new England Journal of Medicine’s report Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects, “…many people underreport their caloric intake, the degree of underreporting is greater in obese subjects.” So, calories in, calories out can work, but not if you’re fibbing about what you’re eating.
 
If your goal is weight loss it’s important to know the calories that you are eating and there are a number of ways to make sure that you’re eating to satisfy your hunger and energy/calorie needs.
 
1. Eat 5 to 6 small nutritious meals a day depending on your goals and needs.
2. Measure your portions. This is a bit of work in the beginning, but it will lead to knowing what a proper portion is.
3. If you’re using an app like MyFitnessPal or LoseIt! it’s easy to misrepresent the portion size you’ve eaten so use the barcode scanner.
4. Remember that when eating out that not every restaurant has correct calorie counts. In the beginning of your calorie tracking it may be best to skip eating out.
5. Avoid distractions that can make you forget the afternoon snack you ate by keeping a food journal.
6. It’s not all about calories, it’s important that you are eating adequate proteins, carbs and fats. For example choosing fruits and vegetables…you’ll get more for less - more satiety, less calories.
7. Start meal prepping for accurate portions.
8. Exercise.
 
If you’re still feeling overwhelmed some quick and easy fixes are eating smaller portions, choose foods that take more energy to burn and avoid sweets, and sweetened drinks.

If you’re still feeling overwhelmed by counting calories so quick and easy fixes are eating smaller portions, choose foods that take more energy to burn and avoid sweets, and sweetened drinks.

If you are trying those weight and you're not seeing any progress you may have just been underestimating your calorie intake. For guidance Contact Natatia about setting up a proper nutrition plan.

You may be thinking about losing some weight and did you know that what you eat has 80% to do with successful weight loss? It’s true, and one of the best ways to insure that you’re eating properly is to start tracking everything you eat and drink.
 
Start a food journal and reap the rewards! There are studies that show by keeping a food journal you’ll have more success of not only dropping the pounds, but also keeping those pounds off.
 
What happens when you starting logging what you eat and drink?
 
1. You’ll create awareness. Our days are full of shuffling work, family, pets and friends this makes it easy to mindlessly eat. Once you start logging every meal, snack and drink you’ll gain yourself some perspective.
 
2. You’ll keep yourself accountable. Once you start logging everything you put in your mouth you may just think twice about eating it.
 
3. It’s eye opening. Once you review your food journal you may just find that you’ve consumed far more calories than you guessed. This allows you to spot your weaknesses and improve your eating habits.
 
4. It’s encouraging. The longer you log the more information you’ll have about your eating habits and how they’ve changed. Give yourself a pat on the back!
 
Are you onboard but not sure on how to start your food log? Here are some ideas to get you started.
 
1. You may want to choose an actual notebook and write in it, or you may choose an online app like MyFitnessPal and LoseIt!. Or pull out your smartphone and take a picture!
 
2. If you’re writing in a notebook it may be helpful to record the times you eat and how you’re feeling. This can give you insight to why you chose to eat what you ate.
 
3. Be sure to keep track as you have that snack, meal or drink. It’s easy to forget what you ate and how much at the end of a busy day.
 
4. Don’t fib. This is about your health, track everything you eat and drink, even a small bite or a sip.
 
5. Don’t worry about calories, be aware, but don’t obsess. Commit to your food journal first then move to calorie counting once you’ve established the logging habit.
 
Once you’ve determined your weaknesses with your food journal you can start implementing eating less and eating MORE of what is healthy for you. Indulgences are to be expected and even enjoyed, just be sure to include more fruits, veggies and good proteins in your weekly menu. If you’re feeling challenged when it comes to eating the right foods, set up a consultation with Natatia. Natatia can assist you in putting together a nutritious and tasty meal plan!