Archive for July, 2010

IT MAY BE YOUR DREAM.  IT MAY BE YOUR NIGHTMARE.  BUT THE QUESTION REMAINS.  ARE WE DESTINED TO MORPH INTO MOM'S BODY AS WE AGE?

If your Mom is overweight does that mean you will be too as you age?   In this article I found in Women's Health Magazine we can see that peeking into your future isn't as simple as taking a look at your mom.   In fact, studies suggest that while your genes may determine up to 80 percent of your weight and body shape, environment and personal choice still play a significant role. So even if you're a dead ringer for your mother in old family photos, it doesn't mean you'll enter middle age with the same body.

See, she grew up in a world where women never sweat—and never passed up a slice of pie— while you grew up with soccer and diet-meal delivery services, and experts say this distinction can make all the difference. WH dissected the variety of factors that count...and looked at what control you can exert over them.

Body of Evidence
In the 1990s, studies done on identical twins indicated that genes pretty much determined adult shape and size. But new research is uncovering a more nuanced view. Some aspects of shape and size, it turns out, are more closely tied to genes than others. The ease with which you develop muscle mass, for example, is a highly inherited trait. A study that appeared in the International Journal of Obesity found that while you need physical activity in order to build muscle, people who have "muscular" genes require far less exercise than others to look fit.

The other major finding: Apple-shaped bodies are more genetically linked than pear-shaped or skinny ones. Some speculate this is because you also inherit genes from your father, and men typically store extra pounds in their guts. So if your mother carries weight in her stomach too, it could increase your chances of being an apple. From a medical standpoint, this is worrisome because central abdominal fat is associated with several serious conditions, including type 2 diabetes and coronary artery disease.

New research has also uncovered a gene that may affect how much you eat. Neurexin 3, one of the genes recently implicated in regulating waist circumference, is also involved in brain function and has been linked to addictive behaviors such as alcoholism. Scientists believe this gene, which is carried by about 20 percent of the human population, may trigger a compulsion to overeat— which could explain why obesity tends to run in families the same way certain body shapes do.

Regrettably, these shape-determining genes can be stubborn. Even disciplined dieters often hit a wall after losing the first few pounds or regain weight they've lost. Researchers believe this is because each person has a baseline weight, a genetically influenced set point where the body naturally wants to be. If you end up more than 10 percent below your set point, your body will fight back.

The Lifestyle Link
These new scientific findings are certainly compelling, but don't count nurture out just yet.  The national obesity rate is one clue to the big role that environment can play. According to the National Center for Health Statistics, 65 percent of Americans are overweight or obese, a 16 percent increase in fewer than 10 years. Genes have been around as long as human beings have, but the current obesity epidemic is brand-new.

One simple explanation is the supply of calorie-rich food in our culture.  A couple hundred years ago, not many people had ready access to a lot of food, so only those with an extremely high susceptibility to weight gain became overweight.  Today, for a few bucks, even someone with skinny genes can buy enough food to supersize herself.

But perhaps one of the biggest wild cards in determining body development is fitness. Women in their twenties and thirties who exercised as kids have less typically "feminine" body types than what was common amongst that same age-group 25 years ago. They have wider middles and narrower hips, and more muscular legs and defined arms—the result of years spent playing sports.

Diane, a 31-year-old graphic designer from Macungie, Pennsylvania, is a perfect example. "I know I have a tendency to get my mother's stocky body type," she says. "But because I grew up swimming and started competing in triathlons when I was in my twenties, and my mom never exercised, my body doesn't really resemble hers. I'm much leaner and fitter."

The question is, will all those miles logged override her genetic destiny to morph into her mom? While you can't override a genetic predisposition, but building muscle can reshape your body to a degree and delay the point at which your figure starts to widen. However, muscle mass begins to diminish as you reach menopause, so eventually your body will probably wind up nudging its way back to its genetic set point. The glass-half-full perspective: That hard work will buy you more years of owning a hot bod, and if you stay active into your fifties, you'll put on less weight than someone who has been using her gym membership card as a bookmark.

Fear Factor
Still, to some women, their mother's shape is a black cloud that perpetually hangs over their head. Diane took up swimming and triathlons out of a sheer passion for sports, but she acknowledges that being the daughter of an overweight mom affects how she feels about her body and how hard she trains. "I hate to say this, but whenever I start slacking on my training, I picture my mom, and I pedal faster or run harder."

You'd think the daughters of moms with Christie Brinkley-like bodies would have it made. Truth is, girls who aren't as thin as their moms often feel inadequate.  Often there's a lot of competition between mothers and daughters in general, and it may manifest itself in terms of weight and size, because so much cultural importance is placed on appearance.

Winning the Genetic War
Despite the slew of new research indicating that certain body shapes are largely preordained, it's by no means a fat sentence. At the end of the day, you're in the driver's seat of your own life and the navigator of your own body.

The bottom line: No matter what your genes or your environment might be, you can't gain weight unless you're taking in more calories than you're expending.   So while you may not be able to change being apple-shaped, it's certainly well within your power to be the healthiest, fittest apple possible.

At Pilates 1901 our number one goal is to help you be the best you can be at any age.  Our Leaner Stronger Sooner Fat Loss program is the #1 weight loss and body transformation system in Kansas City.  In fact, we are so sure you will get results that we guarantee them or your money back!    But don't just take our word for it. Listen to what our clients have to say about their experiences.

Our next Leaner Stronger Sooner session begins Saturday, September 18th with our Metabolism 101 Workshop.  This is a FREE WORKSHOP open to the public to learn how you can stop being frustrated by diets that don't work; exercise programs that don't deliver and results that never materialize.    Call today to reserve your spot.  You won't regret it.  Because at Pilates 1901 we don't just change bodies... we change lives.  913 499 7510.

What makes the meals served at the best health spas "spa cuisine"? Is it the low calories and fat? The high vitamin, mineral and fiber content? The delicious flavor? It's all of the above. Spa chefs know how to balance whole grains, fresh produce and lean protein to create luscious meals that are low in calories, fat, sugar and sodium. The menus vary (from vegan to a smorgasbord of meat), but the principle is the same: satisfying food, rife with flavor, texture and nutrients.

SHAPE magazine asked three chefs from renowned spas to create recipes for Shape readers to make at home in 15 minutes. These aren't your average easy-to-make healthy meals, either: At Rancho La Puerta, the chef nestles cheese, jalapeños and cilantro into mouthwatering quesadillas; and the salmon from Canyon Ranch is topped with a unique cranberry-and-apricot-spiked vinaigrette.

Here are three incredible dishes to pamper you from within:

Chicken Pot-au-Feu

Ingredients

Dressing:
1/2 cup balsamic vinegar
1/2 cup water
2 tsp dried cranberries
8 dried apricots, thinly-sliced
2 tsp Dijon mustard
2 tsp honey
1 tbsp olive oil
Cooking spray

Salad:
1 pound salmon fillet, cut into 4 equal portions
1/2 tsp
salt
1/4 tsp pepper
8 cups spinach leaves, washed
2 cups thinly-sliced yellow squash
2 cups thinly-sliced red bell pepper
3 tbsp toasted, chopped pecans

Directions:

1. Over a medium blow, cut off the corn kernels with a knife. You should have about 2 ½ cups
2. In a lightly oiled, heavy bottom sauté pan, sear the corn in batches over medium heat until it has a few black spots.
3. Set aside ½ cup of the corn and ¼ cup each of the diced leeks and peppers. In a 4-quart pot, heat 2 teaspoons of the olive oil over medium heat. Add the remaining corn, leeks, peppers, celery, and garlic. Cook slowly, stirring often, for 5 minutes. Add the stock, thyme, bay leaf and salt.
4. Cook until the vegetables are tender. Remove bay leaf. In a blender or food processor , puree soup until smooth. Add the black pepper and taste for seasoning, adding more salt if desired.
5. Just before serving, sauté the reserved corn, leeks, and peppers in the remaining ½ teaspoon of olive oil, and add them to the hot soup. To serve ladle the soup into 6 warmed bowls and garnish with a pinch of chives.

Have any recipes you'd like to share? Drop them in the Comment Box below! We'd love to get your ideas on healthy spa cuisine!

What makes the meals served at the best health spas "spa cuisine"? Is it the low calories and fat? The high vitamin, mineral and fiber content? The delicious flavor? It's all of the above. Spa chefs know how to balance whole grains, fresh produce and lean protein to create luscious meals that are low in calories, fat, sugar and sodium. The menus vary (from vegan to a smorgasbord of meat), but the principle is the same: satisfying food, rife with flavor, texture and nutrients.

SHAPE magazine asked three chefs from renowned spas to create recipes for Shape readers to make at home in 15 minutes. These aren't your average easy-to-make healthy meals, either: At Rancho La Puerta, the chef nestles cheese, jalapeños and cilantro into mouthwatering quesadillas; and the salmon from Canyon Ranch is topped with a unique cranberry-and-apricot-spiked vinaigrette.

Here are three incredible dishes to pamper you from within:

Chicken Pot-au-Feu

Ingredients

Dressing:
1/2 cup balsamic vinegar  
1/2 cup water  
2 tsp dried cranberries  
8 dried apricots, thinly-sliced  
2 tsp Dijon mustard  
2 tsp honey  
1 tbsp olive oil    
Cooking spray

Salad:
1 pound salmon fillet, cut into 4 equal portions  
1/2 tsp  
salt  
1/4 tsp pepper  
8 cups spinach leaves, washed  
2 cups thinly-sliced yellow squash  
2 cups thinly-sliced red bell pepper  
3 tbsp toasted, chopped pecans

Directions:

1. Over a medium blow, cut off the corn kernels with a knife.  You should have about 2 ½ cups
2. In a lightly oiled, heavy bottom sauté pan, sear the corn in batches over medium heat until it has a few black spots.
3. Set aside ½ cup of the corn and ¼ cup each of the diced leeks and peppers.  In a 4-quart pot, heat 2 teaspoons of the olive oil over medium heat.  Add the remaining corn, leeks, peppers, celery, and garlic.  Cook slowly, stirring often, for 5 minutes.  Add the stock, thyme, bay leaf and salt.
4. Cook until the vegetables are tender.  Remove bay leaf.  In a blender or food processor , puree soup until smooth.  Add the black pepper and taste for seasoning, adding more salt if desired.
5. Just before serving, sauté the reserved corn, leeks, and peppers in the remaining ½ teaspoon of olive oil, and add them to the hot soup.  To serve ladle the soup into 6 warmed bowls and garnish with a pinch of chives.

Have any recipes you'd like to share?  Drop them in the Comment Box below!  We'd love to get your ideas on healthy spa cuisine!

We're all about doing the real work to look and feel your best, but let's face it, sometimes we just want to look a teeny bit better tonight!

So IN ADDITION to all the good habits you are putting into practice at Pilates1901, here are some fun, sneaky ways to FAKE A TONED HOT BODY TONIGHT we found in a recent issue of SHAPE Magazine...

You've been working out and eating right, but still wish you could look a little more toned in your dress (who doesn't?). Use these instant slimmers:

1. Slather your way slim. As any runway-show makeup artist can attest, the quickest way to appear leaner and more toned is to self-tan and firm up the surface of your skin so dimples are less noticeable. Luckily, most self-tanners not only tint your skin, but offer extra hydration to instantly plump your cells, which gives you a firmer overall look. This is perfect for your bikini body!

2. Perfect your posture. Standing (and sitting) up straight can have a slimming effect. Almost instantly, good body alignment can make you appear 5 pounds thinner. How to get it? Continue to come to Pilates mat, reformer and Bootcamp classes!

3. Take pounds off in photos. These posing secrets can make you look slimmer:

•Create some space between your body and your arm.

•Place your hand on your waist and bring your elbow to the side.

•Avoid a double chin by having the photographer hold the camera slightly above eye level and pointing it down.

•Turn your face a bit to the side instead of looking at the camera dead-on.

4. Reach for a total tummy controller. Let's face it, the right stuff under your dream dress can make you look smooth and toned.

Here are four of our favorites:

Feel Sexy Flexees Chic Shapewear boyshorts are the glam version of a girdle ($23; maidenform.com).

Take inches off your thighs Slip on Flexees high-waist thigh slimmer to streamline legs san seams ($46; maidenform.com).

Prevent panty lines Maidenform Control It! Firm control thong holds you in yet looks barely there ($20; maidenform.com).

Cinch your waist Create hourglass curves with Soma Intimates Vanishing Edge high-waist brief ($26; Soma.com)

Of course building a firm foundation isn't just about foundation garments. It's about a total approach to your health and wellness. PILATES1901's LEANER STRONGER SOONER Program addresses your lifestyle; from what you eat, to how you move, to how many hours you sleep, to how to dress to show off your results. We're so sure you'll get the results your looking for, we guarantee it!

But don't just listen to us- LISTEN TO OUR CLIENTS!

For more information on how to looked TONED and FABULOUS tonight and every night, call about our Leaner Stronger Sooner program- Kansas City's best fat Loss program! 913 499 7510.

A great idea at work? A delicious new recipe for dinner?

Good, now comes the important part – putting your plan into action.  This quote from SparkPeople.com spoke to me because it addresses a struggle so many or our clients have.

Often people go through life discovering or even stumbling upon things that could improve their life and put a smile on their face, but do nothing about it.

Sometimes this has no effect on them, yet sometimes it could even have a negative effect. Perhaps you sit on a great idea at work and your co-worker comes along with another idea, and gets a promotion because of it! It was yours for the taking, but you just didn’t make the move.

So when you get on the right track with something, keep going with it. Or beware of what’s charging after you.

If you've been waiting for the right time to improve your body, lose weight, firm up or simply be the best you can be, what is stopping you?  At Pilates1901 we are uniquely qualified to provide you with the structure, encouragement and method to help you reach your health and fitness goals.

Check out our Leaner Stronger Sooner Fat Loss program and get started today!

For a healthy lifestyle, is diet or exercise best? The short answer? It depends. Join us as we explore six important scenarios ... (source: EAT THIS, NOT THAT) WHAT IF I WANT TO LOSE WEIGHT? The winner: Diet The reason: As research makes clear, trimming calories from your diet is the most direct route to a smaller dress size. "It's much easier to cut 500 calories than to spend an hour in the gym burning 500 calories every day," says Timothy Church, M.D., Ph.D., director of preventive medicine research at the Pennington Biomedical Research Center at Louisiana State University. However, both diet and exercise are essential for keeping that weight off. WHAT IF I WANT TO BOOST MY ENERGY? The winner: Exercise The reason: Exercise causes the brain to pour out invigorating neurotransmitters like dopamine and norepinephrine, says Patrick O'Connor, Ph.D., an exercise psychologist at the University of Georgia. People who train consistently report surges in energy, according to some 70 studies. WHAT IF I WANT TO REDUCE MY RISK FOR HEART DISEASE? The winner: Diet The reason: "If you had to focus on one nutrient that would lower your heart disease risk, it would be omega-3 fatty acids," says William Harris, Ph.D., director of the cardiovascular health research center at the University of South Dakota. In studies, omega-3s from oily fish lower heart disease risk by up to 64 percent. That said, working out does strengthen your cardiovascular system. WHAT IF I WANT TO PREVENT DIABETES? The winner: Exercise The reason: Nearly 10 million American women have diabetes. Achieving a healthy weight through diet and exercise is the strongest defense against the disease, but physical activity has a slight edge. Active muscles gobble up glucose from the blood for fuel, which helps keep blood-sugar levels stable. WHAT IF I WANT TO REDUCE MY RISK FOR CANCER? The winner: Both The reason: Eating a mostly plant-based diet and exercising regularly remain the gold standard for warding off cancer. Keep in mind: Studies have found the more consistently you work out, the greater the protection. WHAT IF I WANT TO IMPROVE MY MOOD? The winner: Exercise The reason: A 20-minute sweat session can be enough to perk up your mood for a whopping 12 hours, reports a University of Vermont study. It may also be as effective as medication for treating depression in some people. And exercise can lead to changes in the brain that strengthen your resolve against stress. The bottom line is both diet and exercise are critical components to your health, fitness and well being. Optimal health depends on maintaining a healthy weight, having strong muscles and bones and being able to do the things you want to do in your daily life. At Pilates1901, our focus is to deliver all of these things and more. The bonus is just having a great time while you are doing it too!  For more information on our LEANER STRONGER SOONER FAT LOSS PROGRAM, call 913 499  7510 today! Post your comments below- all are welcome!

As promised, here are some DELICIOUS and NUTRITIOUS recipes using the FAT BLASTING CARBS you love to eat!

OATMEAL PANCAKES WITH WILD BLUEBERRY SAUCE

Ingredients

* 1 1/2 cups rolled oats

* 1 cup 1% low-fat buttermilk

* 1 cup all-purpose flour

* 1/2 cup whole-wheat flour

* 1/4 cup sugar

* 1 teaspoon baking soda

* 1 teaspoon baking powder

* 1/2 teaspoon salt

* 1/2 teaspoon ground cinnamon

* 2 large eggs

* 2 large egg whites

* 1 1/2 cups 1% low-fat milk

* Cooking spray

* 2 cups frozen wild blueberries, thawed

* 1/4 cup sugar

* 1 tablespoon fresh lemon juice

* 1/4 teaspoon ground cinnamon

Preparation

Soak oats in buttermilk in a small bowl for 15 minutes. Combine all-purpose flour, whole-wheat flour, 1/4 cup sugar, baking soda, baking powder, salt, and 1/2 teaspoon ground cinnamon in a medium bowl. Whisk eggs together with egg whites in a small bowl, and stir in milk. Add the dry ingredients to the wet ingredients, and stir. Heat a nonstick skillet over medium-high heat, and coat with cooking spray. Pour about 1/2 cup batter per pancake onto hot skillet, and cook 2 minutes or until tops are covered with bubbles and edges look cooked. Flip and cook 2 minutes or until bottoms are lightly browned. Transfer to a plate; keep warm. Cook remaining batter in batches. Meanwhile, combine blueberries, 1/4 cup sugar, and lemon juice in a medium saucepan. Cook over medium heat until berries pop. Stir in 1/4 teaspoon ground cinnamon. Spoon blueberry sauce over pancakes; serve.

BARLEY AND BLACK BEAN SALAD

Ingredients

* 1 cup uncooked quick-cooking pearl barley

* 1 (15-ounce) can black beans, rinsed and drained

* 1 pint grape or cherry tomatoes, halved

* 1/2 cup finely chopped green bell pepper

* 1/2 cup (2 ounces) Monterey Jack cheese with jalapeño peppers, cut into 1/4-inch cubes

* 1/3 cup lemon juice

* 2 tablespoons olive oil

* 1 teaspoon salt

* 3/4 cup fresh cilantro leaves (optional)

* 1/8 teaspoon ground red pepper (optional)

Preparation

Cook barley according to package directions, omitting salt. Drain barley in a colander, and rinse with cold water until completely cooled.

Combine black beans, next 6 ingredients, and, if desired, cilantro and red pepper in a medium bowl. Add barley to black bean mixture; toss gently.

ROASTED POTATOES WITH CITRUS SPIKED TAPENDADE

Ingredients

* 1 pound Yukon gold potatoes, cubed

* 1 pound small red potatoes, halved

* 4 teaspoons olive oil, divided

* 1 teaspoon finely chopped fresh rosemary

* 1/2 teaspoon salt

* 1/4 teaspoon freshly ground black pepper

* Cooking spray

* 12 chopped pitted manzanilla (or green) olives

* 12 chopped pitted Kalamata olives

* 1 teaspoon anchovy paste

* 1/2 garlic clove, minced

* 1 teaspoon grated orange rind

* 1 teaspoon grated lemon rind

* 1 tablespoon fresh lemon juice

* Fresh rosemary sprig (optional)

Preparation

1. Preheat oven to 450°.

2. Combine potatoes, 1 tablespoon oil, and next 3 ingredients (through pepper) on a pan coated with cooking spray; toss to coat. Bake at 450° for 20 minutes.

3. Combine the olives, 1 teaspoon oil, and remaining ingredients; toss with potatoes, and garnish, if desired.

WHOLE WHEAT PASTA SHELLS WITH SPICY TOMATO PESTO AND WINTER GREENS

Ingredients

Pesto:

* 1 cup boiling water

* 1/2 cup sun-dried tomatoes, packed without oil

* 1/4 cup sliced almonds

* 1/4 cup (1 ounce) grated Parmesan cheese

* 1/4 cup chopped fresh basil

* 2 garlic cloves, minced

* 1/2 teaspoon salt

* 1/4 teaspoon crushed red pepper

* 1 1/2 tablespoons extra-virgin olive oil

Greens:

* 1 tablespoon olive oil

* 1 cup chopped onion

* 3 cups trimmed Swiss chard, sliced into 1/2-inch strips

* 1/4 cup water

* 1/4 teaspoon salt

* 1/4 teaspoon black pepper

Pasta:

* 8 cups hot cooked (about 4 cups uncooked) whole-wheat pasta shells

* 4 teaspoons grated fresh Parmesan cheese

Preparation

To prepare pesto, combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft. Drain tomatoes in a colander over a bowl, reserving 1/2 cup liquid.

Drop tomatoes, almonds, cheese, basil, and garlic through food chute with food processor on; process until minced. Keeping processor on, add salt and red pepper. Slowly pour 1 1/2 tablespoons oil through food chute; process until well-blended, scraping sides. Add reserved soaking liquid 1 tablespoon at a time until mixture appears smooth. Set aside.

To prepare greens, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion; cook 10 minutes or until lightly browned, stirring frequently. Add Swiss chard; stir-fry 1 minute or until leaves turn bright green. Add water, salt, and pepper; cover and cook 2 minutes.

MEDITERRANEAN CHICKPEA PATTIES

Ingredients

* 1 (15.5-ounce) can chickpeas, rinsed and drained

* 1/2 cup fresh flat-leaf parsley

* 1 garlic clove, chopped

* 1/4 teaspoon ground cumin

* 1/2 teaspoon kosher salt, divided

* 1/2 teaspoon black pepper, divided

* 1 egg, whisked

* 4 tablespoons all-purpose flour, divided

* 2 tablespoons olive oil

* 1/2 cup low-fat Greek-style yogurt

* 3 tablespoons fresh lemon juice

* 8 cups mixed salad greens

* 1 cup grape tomatoes, halved

* 1/2 small red onion, thinly sliced

* Pita chips (optional)

Preparation

1. Pulse first 4 ingredients (through cumin) and 1/4 teaspoon each salt and pepper in a food processor until coarsely chopped and mixture comes together. Transfer to a bowl, add egg and 2 tablespoons flour; form into 8 (1/2-inch-thick) patties. Place remaining flour in a small dish and roll patties in it with floured hands; tap off excess flour.

2. Heat oil in a nonstick skillet over medium-high heat. Cook patties for 2-3 minutes per side or until golden.

3. Whisk together the yogurt, lemon juice, and remaining salt and pepper. Divide greens, tomatoes, onion, and patties evenly among 4 plates; drizzle each salad with 2 tablespoons dressing. Serve with pita chips, if desired.

Combine pesto and hot cooked pasta in a large bowl; toss well. Add greens mixture; toss well. Sprinkle with Parmesan.

BANANA CORN MUFFINS

Ingredients

* 1/2 cup mashed ripe banana (about 1 medium)

* 1/2 cup 2% reduced-fat milk

* 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy)

* Cooking spray

Preparation

Preheat oven to 350°.

Combine banana, milk, and mix in a medium bowl; stir just until moist. Spoon batter evenly into 6 muffin cups coated with cooking spray (batter will be slightly thin). Bake at 350° for 22 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes.

SKIRT STEAK STIR FRY WITH BROWN RICE

Ingredients

* 1/2 pound skirt steak

* 2 garlic cloves, finely chopped

* 2 tablespoons lime juice

* 1/2 teaspoon olive oil

* 3 bell peppers, sliced

* 1 onion, sliced

* 1/2 teaspoon olive oil

* 2 1/2 cups diagonally cut asparagus

* 1 tablespoon grated peeled fresh ginger

* 1 tablespoon low-sodium soy sauce

* 2 teaspoons sesame oil

* 1 tablespoon lime juice

* 2 cups cooked brown rice

* 1/2 cup chopped fresh cilantro

* 2 tablespoons chopped cashews

Preparation

Cut steak crosswise into 1/4-inch-thick strips. Toss together with garlic, and 2 tablespoons lime juice; marinate the steak for 15 minutes. Heat 1/2 teaspoon olive oil in a wok or nonstick skillet over medium-high heat. Cook the steak with the marinade, stirring constantly, for 2-3 minutes or until medium-rare; transfer with slotted spoon to a large bowl, and set aside. Add bell peppers and onion to the wok; cook, stirring, for about 7 minutes or until just tender. Transfer the pepper-and-onion mixture to a bowl with the steak. Add 1/2 teaspoon olive oil and asparagus to wok; cook, stirring, for about 4 minutes or until tender. Put the pepper-onion-and-steak mixture back into the wok. Add ginger, soy sauce, sesame oil, and 1 tablespoon lime juice to wok; cook, stirring, for about 2 minutes or until heated through. Add cooked brown rice to the wok; heat for 2 minutes. Divide the stir-fry among 4 plates, and distribute chopped cilantro and chopped cashews evenly on top; serve.

CHICKEN, WHITE BEAN AND SPINACH STEW

Ingredients

* 1 tablespoon olive oil

* 1 medium coarsely chopped onion

* 4 garlic cloves, minced

* 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)

* 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained

* 1/2 cup water

* 4 canned plum tomatoes, drained

* 1 (14-ounce) can fat-free, less-sodium chicken broth

* 3 ounces baby spinach leaves (3 packed cups), coarsely chopped

* 2 cups shredded skinless, boneless rotisserie chicken breast

* 1/4 teaspoon salt

* 1/4 teaspoon black pepper

Preparation

1. Heat oil in a medium saucepan over medium-high heat. Add onion; cook 5 minutes or until softened, stirring. Add garlic and thyme; cook 1 minute, stirring. Add beans, water, tomatoes, and broth. Increase heat to high until stew begins to bubble. Reduce heat; let simmer 5 minutes, breaking up tomatoes with a spoon. Add more water, if needed.

2. Add spinach, stirring until wilted. Add chicken; cook 2 minutes. Season with salt and pepper.

Got another healthy recipe to share?  Post in the comment box below.  And don't forget to click here to see other great recipes from former posts!  We love your feedback!  That's how we became the best Pilates studio in Kansas City!

8 Reasons Why Carbs Help You Lose Weight!

The little known weight loss secret.  Eating a diet packed with the right kind of carbs is the little-known secret to getting and staying slim for life.  This post, from HEALTH MAGAZINE details the right kind of carbs to help you feel hungry, shed weight, and enjoy a bountiful diet!  Just what are these choice carbs?  When we talk about the right kind of carbs, we mean Resistant Starch. Hundreds of studies conducted at respected universities and research centers have shown Resistant Starch helps you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol.

Sound too good to be true? Here are eight evidence-based reasons you must get carbs back in your life if you are ever to achieve that coveted sleek, slim look.

EATING CARBS MAKES YOU THIN FOR LIFE.

A recent multicenter study found that the slimmest people also ate the most carbs, and the chubbiest ate the least. The researchers concluded that your odds of getting and staying slim are best when carbs make up to 64% of your total daily caloric intake, or 361 grams.

That’s the equivalent of several stuffed baked potatoes (a food we bet you’ve been afraid to eat for decades).

Most low-carb diets limit you to fewer than 30% of total calories from carbs and sometimes contain as few as 30 grams of carbohydrates a day.

CARBS FILL YOU UP.

Many carb-filled foods act as powerful appetite suppressants. They’re even more filling than protein or fat. These special carbs fill you up because they are digested more slowly than other types of foods, triggering a sensation of fullness in both your brain and your belly.

Research done at the University of Surrey in the United Kingdom found that consuming Resistant Starch in one meal caused study participants to consume 10% fewer calories (roughly 150 to 200 calories for the average woman) during the next day, because they felt less hungry.

CARBS CURB YOUR HUNGER.

According to researchers, when dieters are taken off a low-carb diet and shifted them to an approach that includes generous amounts of fiber and Resistant Starch foods, something wonderful happens: Within two days, the dieters’ cravings go away.

The fiber and Resistant Starch fills them up and satisfies them while allowing them to eat the foods they crave. These good-news carbs also raise levels of satiety hormones that tell the brain to flip a switch that stifles hunger and turns up metabolism.

CARBS HELP CONTROL BLOOD SUGAR AND DIABETES.

The right mix of carbs is the best way to control blood sugar and keep diabetes at bay. In one study at the Beltsville Human Nutrition Center at the USDA, participants who consumed a diet rich in high Resistant Starch foods were able to lower their post-meal blood sugar and insulin response by up to 38%.

Eat the carbs you want, but you need to combine them so that they don’t cause a spike in your blood sugar. Instead of eating white rice, switch to brown and combine it with beans, corn, or other high Resistant Starch foods that keep your blood sugar more balanced than low-carb diets.

CARBS HELP SPEED UP METABOLISM.

Carbs high in Resistant Starch speed up your metabolism and your body’s other natural fat burners. As Resistant Starch moves though your digestive system, it releases fatty acids that encourage fat burning, especially in your belly.

These fatty acids help preserve muscle mass—and that stokes your metabolism, helping you lose weight faster. Researchers set out to fatten up two groups of rats, feeding one group food that was low in Resistant Starch.

A second group was fed Resistant Starch-packed food. The rats fed the low Resistant Starch chow gained fat while losing muscle mass. Rats that ate the high Resistant Starch meals preserved their muscle mass, keeping their metabolism moving.

CARBS BLAST BELLY FAT!

Carbs help you lose your belly fat faster than other foods, even when the same number of calories are consumed.

When scientists fed rats a diet rich in Resistant Starch, it increased the activity of fat-burning enzymes and decreased the activity of fat-storing enzymes. This means that the belly-fat cells were less likely to soak up and store calories as fat.

CARBS KEEP YOU SATISFIED.

Carbs keep you satisfied longer than other foods. Here’s why: Your brain acts like a computerized fuel gauge that directs you to fill up whenever it notices that its gas tank (stomach) is empty.

Foods high in Resistant Starch flip on every single fullness trigger in the body. They release fullness hormones in the intestine and make your cells more sensitive to insulin.

By increasing your consumption of filling foods and releasing satiety hormones, you'll minimize your hunger and cravings.

CARBS ARE EMPOWERING!

“Dieters feel so empowered once they lose weight on carbs.  For the first time, they are able to lose weight by eating in a balanced manner, without cutting out entire food groups,” says Sari Greaves, a registered dietitian and spokesperson for the American Dietetic Association.

THE  TOP 10 CARB RESISTANT FOODS FOR A PILATES BODY IN KANSAS CITY!

1.  Whole grain pasta
2.  Bananas
3.  Oatmeal
4.  Sweet Potatoes
5.  Lentils
6.  White Beans
7.  Plantains
8.  Garbanza Beans
9.  Brown Rice
10.   Pearl Barley

KEEP AN EYE OUT FOR OUR THURSDAY EBLAST FOR RECIPES USING THESE HIGH POWER CARBS!

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