MAKE THIS! RECIPE OF THE MONTH

Peanut Butter Chocolate Smoothie

·        1 cup fat-free or low-fat chocolate milk

·        2 tbsp creamy peanut butter

·        4 pitted prunes

·        ½ cup sliced ripe banana, frozen

·        ¼ cup crushed ice

Combine milk, peanut butter and prunes in an electric blender; process until smooth.  Add frozen banana and crushed ice; process again until blended.  Enjoy cold!

Makes 2 servings.  Per serving: 250 cal, 8g fat, 9g protein, 38g carbohydrate, 3g fiber, 0mg cholesterol, 150 mg sodium.

Adapted from Shape Magazine 5/2009

TRY THIS – THINGS WE ARE CURRENTLY DIGGING!

Map A Fitness Route, Anywhere!!

Ever wonder how far the loop you walk or run is?  Or are you looking to add some variety and try new territory?  Want to see other peoples’ tried and true routes?

Check out mapmyfitness.com

MAKE THIS! RECIPE OF THE MONTH

Roasted Parsnips

·        2 lbs parsnips, peeled and halved lengthwise

·        8 garlic cloves, unpeeled

·        ¼ onion, thickly sliced

·        5 sprigs fresh thyme, divided

·        2 tbsp olive oil

·        ½ tbsp kosher salt

Preheat oven to 350.  Put parsnips in a medium roasting pan with 2 tbsp water, cover with foil and bake 20 minutes.  Add garlic onion and 3 sprigs of thyme.  Drizzle with oil and toss to coat.  Roast, uncovered until tender, 30 to 40 minutes.  Garnish with remaining thyme.  Sprinkle with salt.

Makes 4 servings.  Per serving: 243 cal, 27% from fat, 3.3 g protein, 7.5 g fat, 44g carb.

Adapted from Sunset Magazine 1/2010

ONE SIMPLE CHANGE

Not Organic?  Not a Problem.  The Clean 15!!

If organic is breaking the bank, or not available, stick to fruits and veggies identified by the EWG with the lowest amounts of pesticide residue.

Onion, Avocado, Corn, Pineapple, Mango, Asparagus, Sweet pea, Kiwi, Cabbage, Eggplant, Papaya, Watermelon, Broccoli, Tomato, Sweet Potatoes

Adapted from Martha Stewart Magazine

LESSONS FROM THE MAT

Make Resolutions Stick – Start With Mini Goals…

Goals should pump you up, not leave you feeling defeated.  If you have never run before, setting a goal of completing the NYC marathon in record time is not a great idea.  Maybe working up to being able to run 1 mile without stopping would be better.  You can reflect on your progress as you set your sights on the next goal! 

With this in mind, you might want to check in on your New Year’s resolutions and see if they can use a little tweaking to get you back on track.   

ONE SIMPLE CHANGE

Where does Organic Make Most Sense?  The Dirty Dozen!!

The Enviornmental Working Group has compiled a list of the 12 fruits and vegetables with the most pesticide residue.  For these varieties, it’s worth seeking out organics.  Look here next week for the CLEAN 15…

Peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots, pears.

LESSONS FROM THE MAT

Perfection is Overrated!

Ever feel like you can’t even start to get things done unless everything is perfect?  As Pilates instructors, we live by the 80/20 rule; most people will not be able to execute an exercise with 100% precision, but can do it with 80% proficiency.  In our books 80% is pretty damn good and you still reap all the benefits of Pilates – what does the extra 20% get you except bragging rights (and really – who cares anyway?).

Why can't we apply this thinking to the rest of our life?  Maybe you can't clean out and organize the whole kitchen today, but maybe you have enough time and energy to tackle the snack drawer.  I say try letting that be good enough for today!  At least it is a start and it will start to chip away at the inertia that plagues us all from time to time.

ONE SIMPLE CHANGE

If you do one thing this month…

Treat yourself to a massage!  Alex M. Pollack, a NY State Licensed Massage Therapist comes very highly reccommended to us and is honoring a special introductory offer just for our clients!  Call 631-585-2832 to schedule.

He has been doing in home body work for over 20 years.  His specialty is treating medical conditions to eliminate pain.  His unique balance of isometrics, range of motion, relaxation techniques and medical massage makes this the therapy of choice for people serious about their health.

Remember, you don't have to have a perfect body, to feel great in it!

LESSONS FROM THE MAT

Quality Not Quantity

As a lover of pilates you know that less is more.  You don't need a ton of weight or a ton of reps - focus and determination while you practice makes the difference between going through the motions and really feeling the difference.

This pertains to life as well.  In the hi-tech, hi-paced world we live in, we feel that if we are not doing a million things at once we are moving backwards.  That is a load of crap – life is about quality, not quantity, so this summer, turn off the machines and get out and enjoy life.  Do less and you will enjoy more – and the world will not implode.  Less multitasking – leave the cell phone ringer off, reply to the e-mails just once a day, and read a book instead of watching TV.  You will be amazed at how your stress level drops and your balance returns – rewarding everyone in your life with a happier you!

ONE SIMPLE CHANGE

If you do one thing this month…

Stop using artificial sweeteners and no fat or low fat products.  These are all marketing gimmicks and will hurt you more than they will help you.  You will feel fuller and eat less overall if you have the real deal, and BONUS – YOU WON'T MESS UP YOUR METABOLISM.

A good rule of thumb is if you can't find it in nature, it shouldn't be in your body!  I am a big fan of a natural sugar substitue called "STEVIA" – it comes in powder and liquid form and has zero calories. 

Remember, you don’t have to have a perfect body to feel great in it!