Author Archive
IT’S NOT TOO LATE TO CELEBRATE!
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And bring your gently used, freshly laundered workout and casual wear for our FIRST EVER Pilates1901 SWAP & SHOP to benefit SAVE,Inc.
This is how it works.
You bring your good stuff. She brings her good stuff.
We all donate $10 to SAVE,Inc -
We SWAP.... and everybody wins!
First come. First serve.
Don’t miss our LSS Awards Party and Open House!
Don't be ANYWHERE ELSE on Saturday, December 18th as Pilates1901 and YOU help celebrate good health, good times and awesome achievement at our Fall 2010 Leaner Stronger Sooner Awards Party and Open House.
We're proud of each of our current participants weight loss and progress and on December 18th one of these people will win a FREE Beach trip to the destination of their choice. Our last year's winner chose Hawaii! That mean's they win twice- once for achieving their goal of fat loss and transformation- the 2nd for the trip!
To make the day especially FESTIVE, we'll have some healthy nibbles, a seasonal cocktail, and some extra fun vendors so you can shop til you drop!
Our special guests include: Imagery Boutique, Dress Quest and lots of Bling from Premier Jewelry Designs.
In addition to our fabulous vendors, we're asking you to bring in your gently used workout and casual wear for our first ever PILATES 1901 SWAP AND SHOP to benefit our favorite cause, SAVE,Inc.
This is how it works: We all dig out all the perfectly great workout and casual wear that we don't sport anymore and swap with each other so we get fun new things for nearly nothing! We say nearly nothing because there is a $10 entry fee that goes to benefit SAVE,Inc for all Swapper Shoppers.
Dig deep- it's a great time of year to get the excess out of your closets!
This event is going to be a blast, as usual, so bring your friends and family- all are welcome.
SOME LUCKY GUEST IS GOING TO WIN $250 PILATES1901 GIFT CERTIFICATE JUST FOR COMING! BE SURE TO ENTER TO WIN AT THE DOOR!
Perhaps you've told someone about the studio - this is a great time to introduce them to what 1901 is all about! Post it to your facebook page and share the love!
Thanks all and see you then!
AVOIDING THE “SEASONAL 7″
AVOID HOLIDAY
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CAN I DRINK ON A DIET?
Can I Drink and Diet? Of Course You Can
There is nothing to stop you having one or even two alcoholic drinks a day if you want to. Or you could try keeping off the booze through the week and letting your guard down a bit for only one day on the weekend - it could work for you. You still can't make like an unrestrained Doberman in the butcher shop, but you can have a few drinks to unwind and still manage to lose your unwanted fat.
But. You knew there'd be a "but" didn't you? Let's get the hopeful, positive stuff over with before turning to the grim bits. Of course you can drink (alcohol) and diet. There is nothing to stop you having one or even two drinks a day if you want to. Red wine is actually promoted as a healthy drink in moderation, so you might want to have a glass with a meal.
If you are going to drink alcohol and successfully diet at the same time, you need to be very aware of how many calories as well as standard drinks you are consuming. Like everything related to sensible diet, the amount of alcohol you can safely consume in a day according to the health police is very very little. The size the authorities measure a standard drink in can look a bit of a lame joke to a seasoned and thirsty drinker. However, that's the sad reality. If you intend to drink and diet, your alcohol consumption will be the square root of not very much at all.
If you keep off the booze through the week and let your guard down a bit for only one day on the weekend, it could work for you. You still can't make like an unrestrained Doberman in the butcher shop, but you can have a few drinks to unwind. Remember, it's like one cheat meal per week, have 2 or 3 drinks on one day on the weekend as a regular treat - if you can stick to it. If you don't have this discipline, your weight loss efforts will fail.
If you factor your (minimal) alcohol intake into your daily calorie count it is worth remembering that alcohol = empty calories . So the only benefits to gain from an alcoholic drink are those related to alcohol as a relaxant. But as a relaxant, alcohol takes away the desire to exercise, to eat well and to give a damn about your fatty bits.
If you really want a drink or two a day, carefully study a calorie counter guide. I've known girls to drink rum and diet coke in the misguided belief that the diet coke is saving them enough calories to justify the sugar saturated, calorie laden rum component. Similarly, gin and tonic has a sneaky number of calories but a lot of these are in the tonic water.
Wine is not the worst choice for a weight control diet and if you can bear a spritzer of half wine and half flat or fizzy water; you can double your drink, but limit your alcohol. One 7 ounce beer is around 100 calories. That means for every "standard" beer you drink, you could walk briskly for 10-15 minutes to negate the calories consumed or go without 100 calories of some other, more nutritious food or drink.
It sounds quite feasible till the 3rd or 4th beer. After that, you will probably be making sly glances at the vending machine in the corner of the pub and checking through your loose change. Alcohol has an affinity for salty, fatty snack foods.
There is no fat in alcohol, but the sugar can be a killer for your diet. If you consume more sugar than your body needs, your clever body will plan to park it somewhere in case you need it later. While it is parked, it will convert to fat. So if you drink even a moderate amount of alcohol while trying to lose weight, your body is likely to thank you by slapping lard deposits in all your bumpiest storage facilities.
It's up to you. You can lose weight and not give up alcohol in the process. You may not be able to. I've successfully lost a lot of weight using both strategies; moderation and total abstinence. I have never kept weight off when I did not give up drinking. Drinking lowered my resistance to food cravings and I gave into them over time. Abstinence has meant that I always have my wits about me regarding my daily food choices and I am always motivated enough to exercise and enjoy my healthy lifestyle.
I do miss a good red or a cold beer, but for me the trade off is worth the sacrifice. And, if I feel myself waiver, I just take a hard look at my naked butt in the shower. Works every time!
And just in case you think you'll skip the cocktail and go for a nice cup of egg nog, remember an 8 ounce glass of that magic will cost you 350 calories, 191 of them as fat calories. I'd rather have the wine!
Share your holiday drinking tips with others - add it to the post below. It takes a village, after all!
CELEBRATE THE SEASON WITH PILATES 1901!
We'd like to say THANK YOU for a fabulous 2010 by offering our clients and families an exceptional opportunity to continue their training in 2011 at discounted prices!
Until Dec 31st, 2010, we are offering 20% off all Pilates 1901 gift cards.
*Purchase a $100 gift card for just $80!
*Purchase $500 gift card for just $400!
*Purchase a $1000 gift card for just $800!
That's an incredible savings and your lucky recipients will be thrilled!
Call the studio or ask your trainer for details today! 913 499 7510.
PILATES 1901 HOLIDAY SCHEDULE
- Saturday, December 4th- Surviving the Holidays Workshop 1:00pm
- Tuesday, December 7th- LSS Film Night: King Corn 7:00pm
- Saturday, December 11th- "Get Skooled" at this holiday hip hop dance workshop 1:00pm
- Saturday, December 18th - LSS Awards Party 1:00pm
- Friday, December 24th - Sunday, December 26th- Studio closed for classes.
- Saturday, January 1st, 2011 Studio closed for classes.
Why our LSS Judges are Awesome!
They do this because they care about you and your success!
In just a few short weeks, we will be celebrating the phenomenal achievements of our latest group of participants in our Leaner Stronger Sooner Fat Loss program. Twice a year, we offer this pilates based fat loss program and each time we are amazed by the fabulous efforts and results our clients make in changing not only their bodies, but their lives.
We want to reward those efforts so each session we have a huge LSS Celebration and Awards party. This year we will host it on Saturday, Dec 18th beginning at 1pm. We will be choosing 2 lucky winners that day! The first place winner will win a FREE Beach Trip to show off her new bikini body. Historically we have chosen Mexico but we are open to other locales. The 2nd place winner will win a Head to Toe Spa Package to treat her new body right.
Winners are selected based upon the following criteria: Overall physical change via Before and After pictures, overall change in body composition and size based on measurement stats, and finally, overall psychological change based on a personal essay.
Many of these judges have been helping us since we began this program many moons ago. This is an incredible labor of love as each of them takes this job very seriously. The task is difficult and we appreciate them for their service. Once you read their bios, you will understand why we chose them as our LSS Judges.
Lisa Uhl- Famous Yogini
Lisa began her practice of yoga over a decade ago and became an instant favorite when she started teaching in the Kansas City area. Lisa is certified through the worldwide Bikram Yoga College of India and has also completed an Ashtanga teacher training program with David Swenson. She has also attended a workshop with internationally known yogi Pattabhi Jois. Lisa's love for yoga extends across many styles rooting with her beginning studies with Iyengar Yoga evolving into the flowing styles of Vinyasa and Ashtanga Yoga. Lisa offers abalanced and inspiring flow that follows the rhythm of the breath, blending fluid movement with careful attention to alignment. In a playful style, Lisa infuses joy and love into her classes encouraging flexibility in both body and mind.
Jill Stoppel- Owner Excel Personal Training Studio
Jill has been involved in the fitness industry since 1999 and has been personal training on a full- time basis since 2002. Jill is the sole owner of Excel Wellness Studio, which has been a long-time dream of hers. She is certified through the American Council of Exercise and also holds several certifications in Group Exercise, Spinning and Kickboxing. Whether you seek weight loss, muscle gain, strength and endurance, greater flexibility, sport-specific training, or nutritional guidance and information Jill can help you accomplish your goal. Jill is also a figure competitor in the NANBF organization.
Kory Jacobs- Personal trainer, yogini and general butt kicker
Kory Jacobs has been practicing yoga for six years and teaching for three. A serious injury led her to study fitness and movement of the human body in college, and to delve into yoga as a way to rehabilitate her body. Her classes are taught with the intention to influence personal growth while bringing the body back into balance through understanding ones body awareness.
Angela Broderick-Bedell
Angela is also a 20-year certified fitness and yoga instructor, specializing in fitness for real women. A veteran continuing education provider for fitness professionals, she is a founder of Fit Careers, a fitness education company with schools in 19 cities.
Angela has a long list of published writing and award winnning marketing work. In 1992, she became the youngest person in the nation to ever achieve the designation of Certified Association Executive. Her specialty is marketing & communications for "intangibles" such as health, education, memberships and affiliations. She does additional consulting, writing and speaking on a limited basis.
Thank you to all of our participants and our phenomenal judges! We are looking forward to the celebration! But in our minds all of you are winners!
For more information on our Leaner Stronger Sooner program, call 913 499 7510 today!
LEFTOVER SMEFTOVER! RECYCLE YOUR TURKEY SO NO-ONE WILL KNOW!
LEFTOVERS LIKE THEY'VE NEVER SEEN BEFORE!
If your family is like mine, the option of leftovers (other than dressing and pie) is usually met with some resistance or even disdain! That's why I went undercover to discover these super sleuth turkey recipes that are so good, your loved ones will never dream they're eating LEFTOVERS.
Have a trick or two up your sleeve? Don't be stingy. Post yours below so everyone can benefit! Because even Secret Agents need a little help now and then....
Tired of Thanksgiving turkey? Here's 5 amazingly creative meal options:
Herbed Turkey Ragout with Spaghetti
1/3 c minced carrot
1/3 c minced onion
1 Tbsp olive oil
2 tsp crumbled dry sage leaves
1/2 tsp black pepper
1/4 tsp salt
1/4 c dry white wine
1 1/2 c (8 oz) finely chopped skinless roast turkey
3/4 c fat-free no salt added chicken broth
1/2 c reduced-sodium canned tomato puree
1/2 c 1% milk
3 Tbsp chopped parsley
8 oz whole-wheat spaghetti
1. In a heavy pot, combine carrot, onion, oil, sage, pepper, and salt over medium heat. Cover and cook, stirring occasionally, until onion is golden (about 3 minutes).
2. Add wine, and increase heat to medium high. Cook until wine evaporates (about 3 minutes). Add turkey, broth, tomato puree, and milk. Reduce heat to simmer and cook for 15 minutes. Stir in parsley and simmer for 2 minutes.
3.Meanwhile, in a large pot, cook spaghetti for 2 minutes less than package directions indicate. (The spaghetti will be very firm to the bite.) Drain and return to pot.
4. Add ragout and toss intermittently for about 2 minutes so the pasta absorbs some of the sauce.
Makes 4 servings. Per serving: 360 cal, 6.3 g fat (1.4 g sat), 50 g carbs, 300 mg sodium, 9 g fiber, 26 g protein
Turkey-Spinach Lasagna
1 1/4 c fat-free ricotta cheese
1 egg
1/4 tsp ground black pepper
1 Tbsp minced garlic
1 Tbsp dried oregano
1 can (28 oz) crushed tomatoes
6 oven-ready lasagna noodles (half of a 12 oz box)
3 c (3 oz) finely chopped or torn baby spinach leaves
1 1/2 c (8 oz) finely chopped skinless roast turkey
3/4 c shredded provolone cheese
1. Preheat oven to 375°F. Lightly coat a 12-by-8-inch baking dish with cooking spray.
2. In a small bowl, beat ricotta, egg, and pepper with a fork until well blended.
3. Gently stir in garlic and oregano. Spread 1/4 c tomatoes over bottom of baking dish and place 3 noodles, overlapping slightly, over sauce. Spread on half of the ricotta mixture, half the spinach, half the turkey, half the remaining tomatoes, and half the provolone. Top with the remaining noodles, ricotta mixture, spinach, turkey, tomatoes, and provolone.
4. Coat one side of a 14-inch-long piece of aluminum foil with cooking spray. Lay the foil, sprayed side down, over lasagna and loosely seal the edges. Bake for about 45 minutes or until bubbling. Let sit for 5 minutes.
Makes 6 servings. Per serving: 276 cal, 6.8 g fat (3.4 g sat), 26 g carbs, 619 mg sodium, 4 g fiber, 28 g protein
Revamped Reuben
1/2 c packed thin-sliced or shredded green cabbage (1.5 oz)
1 tsp white wine vinegar
1/2 tsp coarse ground mustard
1-2 slices rye bread, lightly toasted
2 oz sliced skinless roast turkey breast
1 slice 2% milk Swiss cheese
1. In a small bowl, toss cabbage, vinegar, salt to taste, and a pinch of sugar. Season liberally with pepper and set aside.
2. Spread mustard on toast. Top with turkey, then cabbage mixture, then cheese. Top with another slice of bread (optional).
3. Broil 3 inches from the heat source until the cheese melts (about 5 minutes).
Makes 1 serving. Per serving (using 1 slice of bread): 205 cal, 2.5 g fat (0.7 g sat), 19 g carbs, 511 mg sodium, 3 g fiber, 25 g protein
Curried Turkey Soup
2 c peeled roasted sweet potatoes, cut into chunks
1 Tbsp flour
1 Tbsp canola oil
1 tsp curry powder
1 tsp grated fresh ginger
1 1/2 c finely chopped broccoli
1/2 c sliced scallion (white and green parts)
2 c 1% milk
1 1/2 c (8 oz) finely chopped skinless roast turkey
Hot sauce (optional)
1. Mash potatoes with flour in a bowl. Set aside.
2. Heat oil, curry powder, ginger, and salt to taste in a pot over medium-high heat for 1 minute or until sizzling. Add broccoli and scallions. Cook, tossing, for about 2 minutes or until it sizzles again. Add potato mixture and milk, stirring constantly, until smooth.
3. Reduce heat and simmer mixture until broccoli is tender but crisp (about 3 minutes).
4. Add turkey and simmer just until it's heated (about 3 minutes). Add a few dashes of hot sauce if desired.
Makes 4 servings. Per serving: 274 cal, 7 g fat (1.6 g sat), 31 g carbs, 106 mg sodium, 3 g fiber, 23 g protein
Turkey-Orange Salad
1/2 navel orange
2 tsp extra-virgin olive oil
1 c mixed salad greens, packed
1/3 c (2 oz) skinless roast turkey chunks
2 thin slices red onion, quartered
1. Break or cut orange half into small chunks and place in a mixing bowl. Add oil and salt and pepper to taste. Toss with a fork, pressing a few orange chunks lightly to release juice.
2. Add greens, turkey, and onion. Toss with dressing to coat. Transfer to a serving plate.
Makes 1 serving. Per serving: 224 cal, 11.4 g fat (2 g sat), 12 g carbs, 52 mg sodium, 3 g fiber, 19 g protein
BONUS: If you have mashed potatoes and cauliflower
Make: Curry-Cauli Potato Cakes
Put cauliflower in a microwavable bowl with enough water to barely submerge it. Cover tightly with microwave-safe plastic wrap and cook for 2 minutes on high. Mash it, then stir in leftover potatoes. Season with curry powder, salt, and pepper to taste. Heat in the microwave for 30 seconds or until warm.
Stayed tuned for more recipes from the LEANER STRONGER SOONER PILATES FAT LOSS PROGRAM and Pilates 1901.
WHO IS GOING TO WIN THE FALL LSS GRAND PRIZE BEACH TRIP?
Just ask your Leaner Stronger Sooner Fat Loss coaches!
Check out what they had to say regarding their teams progress after the latest update!
MARK YOUR CALENDARS FOR SATURDAY, DEC 18TH FOR OUR FALL 2010 LSS AWARDS PARTY!
We'll announce the GRAND PRIZE WINNERS and Celebrate everyone's phenomenal successes!
Thank you all!
10 Tips for Tackling the Turkey Day Stressors!
Don’t let Tom get the best of you! Here are some tips for getting it under control. Start now and avoid the stress of last minute holiday prep! Thanksgiving is a time to enjoy!
Check out these top 10 tips from The Party Bluprintsblog.com
1. Confirm number of guests.
2. Decide on sit down or buffet or combo ( we always have 20+ guests, but love to have everyone gathered at one table. So we serve food buffet style and have everyone sit at a long Thanksgiving Table we create from lining up smaller tables – it runs from the Dining Room to the Living Room!)
3. Regardless of how you plan to serve your Thanksgiving feast,you are going to need to seat all your guests somewhere, so make sure you have enough seats and space.
4. Launder and press tablecloths and napkins.
5. Decide on your signature cocktail. This is great for welcoming guests from a road trip, so pick out something special. Select the wine (4 – 5 glasses per bottle) and beer, and make sure you have enough glasses. Stock your pantry with a case of sparkling water – whatever you don’t use will come in handy the rest of the Holiday Season.
6. Purchase your beverages ahead of time – this is some heavy lifting you can get out of the way in advance of Thanksgiving.
7. Finalize your menu. You know Turkey will be on it, so make some decisions:
- Fresh or frozen? ( if you want fresh make sure to order it).
- What size Turkey? Decide based on number of guests. If you will want to have enough for each person to have at least two servings and enough for turkey leftovers allow 1lb. per person. However, general guidelines are: Bone in breast = 1/2 lb. per person Boneless breast or role = 1/3 lb. per person
- How long to thaw? It is best to thaw a turkey in the refrigerator
6 to 8lbs. = 1 to 1 ¾ days
8 to 12lbs. = 1 to 2 days
12 to 16lbs. = 2 to 3 days
16 to 20lbs. = 3 to 4 days
8. Make three shopping lists:
- Buy Now: All your non-perishables: beverages, paper items, canned goods, candles, etc..
- Buy Monday before Thanksgiving: fruit, veggies, etc…
- Buy Wednesday before Thanksgiving: fresh bread, flowers, etc… and you can pick up anything you forgot.
9. Make what you can ahead of time. Don't forget to print the great calorie saving recipes we've been sharing the past two weeks!
10. Invite guests to bring their family’s favorite side dishes. It’s nice to have guests share and enjoy their traditional dish at your table – just like the Pilgrims! Plus, it cuts down on your shopping, cooking and mess! Decide what everyone is bringing and cross off some items on your list.
Don't forget! We're hosting 3 fabulous Thanksgiving morning workouts! 830am Mat II with Tina, 930am Cardio-tramp with Rob and 10am Bootcamp with Miriam. The studio will be closed for classes Wednesday evening so you can cook!
Please share some of your tips for tackling turkey day in the space below ! We’d love to learn new ways to save time and cut down on stress!
Save 400 calories with this Thanksgiving Sweet Potato Recipe!
Pilates 1901 and the Leaner Stronger Sooner Fat Loss program's Holiday Eating Recipes continue with this wonderful Thanksgiving Sweet Potato Meringue recipe. All of these recipes are from a wonderful book called, The Simple Art of Eating Well by Jessie Price. Combined, these delicious recipes will save you and your family a whopping 1273 calories at the table this Thanksgiving! And all without feeling deprived!
Meringue topped Sweet Potatoes
This lightened-up take on the classic Thanksgiving sweet potato casserole is spiked with crushed pineapple and toasted pecans. We top it with an airy, slightly sweet meringue. You can pipe the meringue to make it look fancy or simply spread it neatly with a rubber spatula.
Healthier Secret: Sweet potatoes need not taste like dessert.
If you didn't know better, it would be easy to mistake the classic marshmallow-topped sweet potato casserole for a dessert instead of a side dish. So we cut the butter and sugar and use evaporated milk for creaminess and crushed pineapple (with just 2 tablespoons of brown sugar) for a mellow touch of sweetness. Plus we skip the marshmallows and top it with meringue. The result: we cut more than 400 calories and 15 grams of fat per serving.
Sweet Potato Casserole
2 1/2 pounds sweet potatoes (about 3 medium), peeled and cut into 2-inch chunks
2 large eggs
2 tablespoons brown sugar
1/4 teaspoon ground cinnamon
1 tablespoon canola oil
1 cup low-fat evaporated milk
1 teaspoon vanilla extract
1/2 teaspoon salt
1 8-ounce can crushed pineapple, undrained
1/2 cup chopped pecans, toasted (see Tip)
Meringue Topping
4 teaspoons dried egg whites (see Note), reconstituted according to package directions, or 2 large pasteurized egg whites, at room temperature
1/4 cup granulated sugar
1. Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat to a simmer and cook until tender, 10 to 15 minutes. Drain well and transfer to a food processor. Process until smooth.
2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) broiler-safe baking dish (see Tip) with cooking spray.
3. Whisk whole eggs, brown sugar, cinnamon, oil, evaporated milk, vanilla and salt in a large bowl until smooth. Add the sweet potato; whisk until smooth. Stir in pineapple and its juice. Spread the mixture in the prepared baking dish. Sprinkle with pecans.
4. Bake the casserole until heated through and the edges are bubbling, 35 to 45 minutes. Set aside while you make the topping.
To prepare meringue topping: Position rack in top third of oven; preheat broiler. Beat egg whites in a medium bowl with an electric mixer at high speed until soft peaks form (see Tip). Beat in granulated sugar in a slow, steady stream. Continue beating until stiff peaks form.
Spoon the meringue into a gallon-size sealable bag. Seal the bag, pressing out as much air as possible. Cut a 1/2-inch hole in one corner. Pipe the meringue onto the casserole, making marshmallow-size dots. (Alternatively, use a pastry bag fitted with a 1/2-inch tip or spread the meringue over the casserole as if you were frosting a cake.) Broil until lightly browned, watching carefully to prevent burning, 30 to 90 seconds.
Per serving: 196 calories; 7 g fat (1 g sat, 3 g mono); 46 mg cholesterol; 29 g carbohydrate; 10 g added sugars; 5 g protein; 3 g fiber; 194 mg sodium; 361 mg potassium.
Nutrition bonus: Vitamin A (281% daily value), Vitamin C (23% dv).
Tips:
- To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes
- A broiler-safe baking dish is one made of metal or earthenware. Glass baking dishes, such as Pyrex, may shatter under the broiler.
- To make soft peaks, beat egg whites with an electric hand mixer until they are stiff, but still soft enough to curl over when beaters are turned upside down.
- Pasteurized dried egg whites are a wise choice in recipes that call for uncooked egg whites. Look for brands like Just Whites in the baking section of most supermarkets.