White Bean Ratatouille

White Bean Ratatouille

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.

Yield: 8 servings

Here's what you need:

• 1 large-size globe eggplant, cut in 1/2 inch cubes
• 1 tablespoon water, for sautéing
• 2 medium-size red onions, sliced
• 3 medium-size zucchini, cut in 1/2 inch cubes
• 2 red bell peppers, cut into 1/2 inch squares
• 4 garlic cloves, minced
• 1/4 cup dry white wine
• 1 cup vegetable stock
• 4 tomatoes, seeded and roughly chopped (or 2 cans - 15 oz each – fire roasted diced tomatoes)
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 2 bay leaves
• 2 (15oz) cans white beans, drained and rinsed
• Salt and fresh group pepper, to taste
• 1/2 cup finely chopped fresh basil

1. Steam eggplant cubes for 10 minutes. Heat the water in a large-size saute pan, add onions and cook, for 5 minutes.
2. Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
3. Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
4. Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.
5. Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.

Can't slim down? Here's why...

Wanting to lose fat, and failing at it, is one of the most frustrating experiences ever.

Read the following 7 Fat Loss Problems to discover what is standing in your way and how to quickly and easily begin reshaping it all.

Fat Loss Problem #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
• Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Fat Loss Problem #2: Your Fear Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
• Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Fat Loss Problem #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

• Don't skip out on your responsibilities with excuses, instead expect more from yourself.
• Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
• Remember that you can only have two things in life: excuses or results. Which do you want?

Fat Loss Problem #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
• If you don't give up, then you'll never fail.

Fat Loss Problem #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain.

To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

• Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
• Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
• Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Fat Loss Problem #6: Your PatienceIt takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
• Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Fat Loss Problem #7: Your SupportPeople who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

• Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
• I am passionate about seeing you achieve results—don't waste your time, energy and effort on mistakes.
• When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you'll ever do.

Call or email today to schedule your first free 30 minute consultation 704-208-9561.

Do-It-Yourself Kitchen Raid

Want faster weight loss?

Then do a self-guided kitchen raid.

If your kitchen is stocked with the makings for healthy meals and snacks you'll easily stay on track, even when those late-night cravings strike.

So what should you keep on hand and what should be banned?

Use this self-guided kitchen raid to help you sort out the good from the fattening.

Go ahead, grab a big box, print out the list below, and then head to the kitchen. When you're done, take that box straight to the nearest food bank.

Your Refrigerator
Let's start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the "Donate this" list, then you know what you have to do. Get that box ready.

• Donate this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.
  
  Replace with: Water. It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.
• Donate this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.
  
  Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.
• Donate this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.
  
  Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

Your Pantry
This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

• Donate this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it's got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.
  
  Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.
• Donate this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.
  
  Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.
• Donate this: Packaged Sweets. I don't really have to explain this one, do I? Cookies and cakes and candies shouldn't be a regular part of your diet, so keep them out of your house. It's one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.
  
  Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.

Now march that box of off-limit foods to your nearest food bank and don't look back.

It's a great idea to raid your kitchen every couple of months as a way of keeping yourself on track.

Open up dialogue with your family members about the healthy changes that you're making, and get everyone on board.

The quickest and most permanent weight loss comes as a result of healthy eating and consistent, challenging workouts.

I'm here to help you meet your fitness and weight loss goals.

Call or email today to get started on a program today.

Christine Kozachuk, Fitness Expert
www.fitnfreeforlife.com
704-208-9561

Smoked Salmon Omelet

Smoked Salmon Omelet

It's healthy, tastes great and is ready in just a few minutes—what more could you ask for in a breakfast? To make this scrumptious omelet a complete meal, serve it up with wheat toast and fresh fruit. Yield: 2 Servings

Here's what you need...

• 1 cup egg whites
• 1/4 cup nonfat cream cheese, softened
• 2 oz smoked salmon
• Garlic salt and pepper to taste

1. Whisk together the egg whites, cream cheese, garlic salt and pepper. Coat a nonstick skillet with cooking spray and place over medium heat. Gently push the egg whites toward the center as they cook.
2. When the eggs are almost set, place the salmon on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold omelet in half. Cut in half and serve.

Nutritional Analysis: One serving equals 124 calories, 1.8g fat, 2.5g carbohydrate, and 22.65g protein

Busted! 5 fitness myths

Busted! 5 fitness myths

I'm here to warn you of the 5 myths that most people fall for. Don't waste your time on these:

Myth #1: Take diet pills to boost your effort.
It's so tempting! The commercials make compelling claims about the power of diet pills, but don't fall for it. The 'magic pill' has yet to be discovered (it has been discovered – exercise. It's just not in pill form...). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don't pop a pill-instead burn calories with exercise.

Myth #2: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it's also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.

Tip: Don't starve yourself-instead eat healthy small meals throughout the day.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren't the answer for tight abs. In order to achieve a lean look you'll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don't obsess about crunches-instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results. It is amazing to see the kinds of foods that are packaged as 'diet' or 'weight loss' aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn't need.

Tip: Don't eat packaged diet foods-instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don't swear off all carbohydrates-instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it's time to go over your beach ready game plan. Here's what you need to know in 3 simple steps:

Step One: Cut out the junk.

The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don't buy any more of it. Remember that your beach ready abs depend on what you eat – don't eat junk!

Step Two: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come partner me.

This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you.

Call or reply to this email for a free 30 minute coaching consultation 704-208-9561.

Santa Fe Salmon Salad

Santa Fe Salmon Salad

Eating healthy does not need to be boring. Grilled salmon, crip greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavors in this dish are so delicious there is no need for dressing. Servings: 2

Here’s what you need...

• 2 (3.5 oz) salmon fillets
• Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon)
• 4 cups romaine lettuce, chopped
• 1/2 cup tomato, chopped
• 1/4 cup corn kernels
• 1/8 cup low fat cheese, grated
• 1/8 cup canned red peppers, finely chopped
• 1/2 avocado, sliced

1. Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
2. On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein.

5 secrets for flat abs

5 secrets for flat abs

Wish your stomach was flatter and more toned?

Exercise alone will not get you a toned stomach – diet is a huge part of the equation.

Here are 5 ways to improve your eating habits that will dramatically flatten your abs:

Flat Abs Secret #1: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

• Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
• Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
• Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Flat Abs Secret #2: Don’t eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

• Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
• Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
• Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Flat Abs Secret #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

• Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
• Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Flat Abs Secret #4: Cut back on carbs
Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to drop fat.

• Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
• Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
• Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Flat Abs Secret #5: Drink tons of water
Drinking plenty of water is another extremely simple way to promote fat loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

• Drink a large glass of water before each meal. This will prevent overeating.
• Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
• Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Call or email today to get started.


704-208-9561
fitnfreeforlife@ymail.com