Holiday Eating Series: Sausage Stuffing that’s legal!
Sausage Stuffing
Calories Saved: 187
Healthy Eating Secret: Stuffing is best made from scratch.
Instead of prepackaged stuffing mix, start with good, wholesome ingredients. This sausage stuffing has about half the calories and 87% less saturated fat than traditional sausage stuffing because we use more apples and vegetables and less bread and sausage. Plus we go with whole-wheat bread for added fiber and turkey sausage because it has less fat than regular pork sausage.
This classic stuffing pairs turkey sausage with the tangy sweetness of apples. By using turkey sausage instead of pork, we cut the fat content from 19 grams to 4.
- 8 cups cubed whole-wheat bread (10-12 slices)
- 8 ounces bulk turkey sausage
- 1 1/2 teaspoons canola oil
- 3 stalks celery, chopped
- 2 medium onions, chopped
- 1 clove garlic, finely chopped
- 3 Golden Delicious or McIntosh apples, peeled and chopped
- 2 tablespoons chopped fresh sage or 2 teaspoons dried rubbed
- 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
- 1/2 teaspoon dried basil
- 2 cups reduced-sodium chicken broth
- 1/4 teaspoon salt
- Freshly ground pepper to taste
1. Preheat oven to 350°F. Spread bread on a baking sheet and bake until lightly toasted, 15 to 20 minutes.
2. Meanwhile, cook sausage in a large nonstick skillet over medium heat, stirring with a wooden spoon to break it up, until no longer pink, 5 to 10 minutes. Drain in a colander to remove excess fat.
3. Add oil to the pan and heat over medium-low heat. Add celery, onions and garlic; cook, stirring, until softened, about 5 minutes. Add apples and cook, stirring, until tender, 8 to 10 minutes more. Transfer to a large bowl.
4. Add the sausage, toasted bread, sage, thyme and basil to the bowl. Toss well. Drizzle broth over the mixture and toss until evenly moistened. Season with salt and pepper. Transfer to a lightly oiled 9-by-13-inch baking pan.
5. Cover the stuffing with foil and bake until heated through, 35 to 45 minutes. If you want a crisp top, uncover it for the last 15 minutes.
This recipe makes: 10 servings, about 3/4 cup each
Calories per serving: 183 calories; 4 g fat (1 g sat, 2 g mono); 17 mg cholesterol; 26 g carbohydrate; 2 g added sugars; 11 g protein; 4 g fiber; 512 mg sodium; 317 mg potassium.
Active time: 50 minutes | Total: 1 hour 20 minutes | To make ahead: Prepare through Step 4; cool, cover and refrigerate for up to 1 day. Let stand at room temperature for about 45 minutes before baking.
Stay tuned for more recipes from the Leaner Stronger Sooner Fat Loss Program, Kansas City's Premier Pilates program to save your family up to 1300 calories this Thanksgiving! Missed the bird recipe? Click here!
We’re going to help you save 1273 Kcal on your Thanksgiving Feast!
That's right! You can save 1,273 calories and 92 grams of fat with this Thanksgiving menu! This is the first in our series of Healthy Holiday Cooking tips to help you navigate the holiday season without packing on the average 7 lbs most Americans do between Thanksgiving and New Years!
That's not to say we plan on putting a damper on your Thanksgiving day plans. We promise this menu, from the book The Simple Art of Eating Well. You will enjoy sausage stuffing, green beans, easy pan gravy, sweet potatoes, creamed onions and of course roast turkey. With a few simple changes to the classic versions, this Thanksgiving menu comes in with almost 1,300 fewer calories and 92 grams less fat than a traditional version. And that's a big benefit just for planning ahead and being willing to try new things!
Bon Appetit! Here's the bird recipe!
Healthy Holiday Cooking Secret: Turkey doesn't need butter or brining to be a success.
The typical antidote to dry, boring turkey is to slather it with butter, which adds saturated fat, or to brine it, which starts several days in advance and is messy. Our simple solution this year is to use a rub made with miso to add a subtle, savory flavor to the turkey. Miso is a paste made from fermented soybeans; it can be found near tofu at most supermarkets.
Roasted Garlic & Meyer Lemon-Rubbed Turkey
Calories saved: 199
Makes: 10 (3-ounce) servings, plus leftovers
Active time: 1 hour 20 minutes | Total: 5 hours | To make ahead: Prepare through Step 4; cover and refrigerate the garlic-lemon paste for up to 1 week. | Equipment: Kitchen string
Mellow white miso paste is the secret ingredient in this amazing roast turkey rubbed with Meyer lemon and roasted garlic. The miso gives the turkey a mildly salted taste without the hassle of brining.
Roasted Turkey
2 heads garlic
3 Meyer lemons (see Tip)
1/4 cup white miso (see Note)
2 tablespoons canola oil
1 tablespoon chopped fresh thyme, plus 3 sprigs
1/2 teaspoon freshly ground pepper
1 10- to 12-pound turkey, neck and giblets reserved for stock (discard liver)
1 medium yellow onion, peeled and quartered, divided
2 cups water, plus more as needed
Citrus Gravy (see separate recipe on slide 7)
1. To prepare turkey: Position rack in lower third of oven; preheat to 400°F.
2. Rub off excess papery skin from garlic heads without separating the cloves. Slice the tips off, exposing the ends of the cloves. Place the heads on a square of foil. Sprinkle with 4 teaspoons water and wrap into a package. Roast until very soft, 40 to 45 minutes. Unwrap and let cool.
3. Zest lemons. Place the zest in a medium bowl; juice the lemons into the bowl through a strainer to catch the seeds. Reserve the squeezed lemon skins.
4. Add miso, oil, chopped thyme and pepper to the lemon mixture. Squeeze the garlic cloves out of their skins into the bowl. Whisk until the mixture forms a paste.
5. Reduce oven temperature to 350°. Set aside giblets and neck for making Turkey Giblet Stock, if desired. Pat the turkey dry with paper towels.
6. Loosen the skin over the breast and thigh meat. Rub the paste under the skin onto the breast meat and leg meat and a little inside the cavity. Tuck the wing tips under the turkey. Place the reserved squeezed lemon skins, thyme sprigs and 2 onion quarters in the cavity. (You may not use all the citrus skins.) Tie the legs together with kitchen string. Place the turkey breast-side up on a roasting rack set in a large roasting pan.
7. Roast the turkey for 1 hour. Add 2 cups water and the remaining onion to the pan, tent with foil and continue roasting for 1 hour more. Baste the turkey with pan drippings and continue roasting, basting every 15 minutes or so, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 1 1/2 to 2 hours more. Add more water 1 cup at a time if the pan is dry.
8. Transfer the turkey to a clean cutting board (reserve the pan juices and onions). Let the turkey rest while you make Citrus Gravy. Remove the string and carve.
- Calories per 3 ounces turkey (without skin) & 1/4 cup gravy: 200 calories; 6 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 6 g carbohydrate; 0 g added sugars; 26 g protein; 1 g fiber; 250 mg sodium; 312 mg potassium. Nutrition bonus: Zinc (17% daily value).
- Tip: Look for Meyer lemons from late fall to early spring in well-stocked supermarkets and specialty grocers. If you can't find them, use 2 teaspoons lemon zest and 1 teaspoon orange zest plus 2 tablespoons lemon juice and 2 teaspoons orange juice in Step 3. Place lemon and orange skins into the cavity in Step 6.
- Note: Miso is fermented soybean paste made by inoculating a mixture of soybeans, salt and grains (usually barley or rice) with koji, a beneficial mold. Miso is undeniably salty, so a little goes a long way. White or sweet miso (Shiromiso), made with soy and rice, is yellow and milder in flavor than red miso. Look for it near the tofu in most supermarkets or natural-foods stores.
Sausage Stuffing
Calories Saved: 187
Healthy Eating Secret: Stuffing is best made from scratch.
Instead of prepackaged stuffing mix, start with good, wholesome ingredients. This sausage stuffing has about half the calories and 87% less saturated fat than traditional sausage stuffing because we use more apples and vegetables and less bread and sausage. Plus we go with whole-wheat bread for added fiber and turkey sausage because it has less fat than regular pork sausage.
This classic stuffing pairs turkey sausage with the tangy sweetness of apples. By using turkey sausage instead of pork, we cut the fat content from 19 grams to 4.
- 8 cups cubed whole-wheat bread (10-12 slices)
- 8 ounces bulk turkey sausage
- 1 1/2 teaspoons canola oil
- 3 stalks celery, chopped
- 2 medium onions, chopped
- 1 clove garlic, finely chopped
- 3 Golden Delicious or McIntosh apples, peeled and chopped
- 2 tablespoons chopped fresh sage or 2 teaspoons dried rubbed
- 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
- 1/2 teaspoon dried basil
- 2 cups reduced-sodium chicken broth
- 1/4 teaspoon salt
- Freshly ground pepper to taste
1. Preheat oven to 350°F. Spread bread on a baking sheet and bake until lightly toasted, 15 to 20 minutes.
2. Meanwhile, cook sausage in a large nonstick skillet over medium heat, stirring with a wooden spoon to break it up, until no longer pink, 5 to 10 minutes. Drain in a colander to remove excess fat.
3. Add oil to the pan and heat over medium-low heat. Add celery, onions and garlic; cook, stirring, until softened, about 5 minutes. Add apples and cook, stirring, until tender, 8 to 10 minutes more. Transfer to a large bowl.
4. Add the sausage, toasted bread, sage, thyme and basil to the bowl. Toss well. Drizzle broth over the mixture and toss until evenly moistened. Season with salt and pepper. Transfer to a lightly oiled 9-by-13-inch baking pan.
5. Cover the stuffing with foil and bake until heated through, 35 to 45 minutes. If you want a crisp top, uncover it for the last 15 minutes.
This recipe makes: 10 servings, about 3/4 cup each
Calories per serving: 183 calories; 4 g fat (1 g sat, 2 g mono); 17 mg cholesterol; 26 g carbohydrate; 2 g added sugars; 11 g protein; 4 g fiber; 512 mg sodium; 317 mg potassium.
Active time: 50 minutes | Total: 1 hour 20 minutes | To make ahead: Prepare through Step 4; cool, cover and refrigerate for up to 1 day. Let stand at room temperature for about 45 minutes before baking.
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.
We all love gravy, but you'll save hundreds of calories this Thanksgiving by opting for green beans rather than mashed potatoes.
Holiday Green Beans
Calories Saved: 36
Simple is better for vegetable sides. Sure, you can spend hours on fancy vegetable dishes, but we prefer to stick with quick preparations for green vegetables (there are plenty of other dishes to spend your time on). These steamed green beans are tossed with lemon and dill and take only 15 minutes to prepare. Their clean, fresh flavor is a welcome counterpoint to the rest of the menu.
This lemon and dill vinaigrette is a natural complement to green beans. It's also great tossed with steamed asparagus or drizzled over sliced fresh tomatoes. To make this recipe serve 10, multiply all the ingredients by 2 1/2: Use 2 1/2 pounds green beans, 3 tablespoons dill, 2 1/2 tablespoons each shallot, oil and lemon juice, 2 1/2 teaspoons mustard and 3/4 teaspoon each salt and pepper.
| This Recipe | Traditional Recipe | Amount Saved | % Cut | |
|---|---|---|---|---|
| Calories | 72 | 108 | 36 | 33% |
| Fat (g) | 4 | 8 | 4 | 50% |
| Saturated Fat (g) | 1 | 4 | 3 | 75% |
| Sodium (mg) | 207 | 72 | -135 | -188% |
Ingredients
- 1 pound green beans, trimmed
- 4 teaspoons chopped fresh dill
- 1 tablespoon minced shallot
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon whole-grain mustard
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
Preparation
- Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.
- Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.
Makes 4 1 cup servings: 74 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 163 mg sodium; 178 mg potassium.
Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (15% dv).
and last but definitely not least......
Fabulous Pumpkin Pie
Calories Saved: 203
A slice of pie can be guilt-free. To add fiber and nutrients and keep the crust tender, we use a blend of whole-wheat pastry flour and all-purpose flour. Plus we reduce saturated fat by replacing some of the butter with heart-healthy canola oil. We use low-fat sweetened condensed milk instead of full-fat for the pumpkin filling. You still get a great-tasting pie, but with 25 grams less fat and 203 fewer calories per serving.
| This Recipe | Traditional Recipe | Amount Saved | % Cut | |
|---|---|---|---|---|
| Calories | 292 | 495 | 203 | 41% |
| Fat (g) | 9 | 34 | 25 | 74% |
| Saturated Fat (g) | 3 | 19 | 16 | 84% |
| Sodium (mg) | 174 | 192 | 18 | 9% |
Feel Like You’re Retaining the Boston Harbor?
HOW TO BEAT WATER WEIGHT GAIN
We all go through it at one point or another--our pants get snug, our fingers swell, and we feel puffed out. To make matters worse, the number on the scale goes up even though we’re sticking to a healthful routine. Most women retain water for several days, or for even a week or two, before menstruation. Although the causes aren’t quite clear, experts believe fluctuating hormone and blood sugar levels may play a role.
The good news is while we can’t completely sidestep Mother Nature altogether, these 4 diet and lifestyle tweaks can help us minimize bloat and help our bodies get rid of excess water weight in no time flat.
Pump Up Potassium
Many fruits and vegetables boast potassium, a mineral that helps maintain the body’s water balance. Potassium-rich fruits include canned pumpkin (just in time for Thanksgiving), papaya, bananas, plantains, and dried fruit including dates, raisins, and prunes. Choose fresh, dried or canned fruit made without added sugar and aim for 1.5 to 2 cups a day.
Potassium-rich vegetables include spinach, sweet or white potatoes, beet greens, mushrooms, bok choy, parsnips, and tomato products (paste, sauce, or pureed). Choose fresh or canned products made without sodium or added sugar, and aim for 2 to 2.5 cups a day. Check out our VITABOT online nutrition program to learn more about serving sizes.
Sideline Sodium
Current dietary guidelines recommend capping sodium at no more than 2,300 milligrams per day; those with high blood pressure (or a family history of the condition), diabetes, or kidney disease, adults over the age of 40, and African Americans are encouraged to consume no more than 1,500 milligrams of sodium each day.
When grocery shopping, look for foods and beverages labels that boast “sodium free,” “very low sodium,” “low sodium,” “unsalted,” “no salt added,” and “without added salt on labels;” choose fresh meats and poultry over “deli meats;” and choose fresh fish and shellfish over processed, canned options (though you can rinse canned fish to remove about half the sodium). Reading Nutrition Facts Panels on packages (and on Calorie Count) is a great way to find lower sodium options.
Float Your Bloat
While sodium contributes to bloating, water does not. In fact, good old H20 can make us eliminate excess fluid and sodium. Women should aim for about 5 to 6 8-ounce cups each day (you can add one or two cups of skim milk, up to one cup of 100% fruit juice, and even a few cups of coffee or tea can also count towards meeting your daily water quota). It’s okay to have sparkling water or club soda, but be sure to read the fine print on labels since many of them have added sodium.
Work up a Sweat
Even though being bloated may make you want to do nothing but drown yourself in comfort foods while sprawled out on the sofa, taking time to go on a brisk walk, take a CARDIO TRAMP class, or circuit train in a Pilates Bootcamp workout to help you sweat out even more sodium and feel lighter on your toes.
For more information on our Leaner Stronger Sooner Pilates Fat Loss program call the studio at 913 499 7510 today!
Your thoughts….
How do you beat water weight gain? Please post in the space below....
THE TRICK TO MANAGING TREATS…
Scaring Away the Cravings
Halloween can be a scary time of year for those trying to eat less. You may be haunted by all the candy in the house, leading to a full-blown chocolate binge, sugar hangover, and vows to do better tomorrow. We call this the Eat-Repent-Repeat Cycle.
The tricky part is that labeling the foods you love as evil actually increases their power over you. When what you really crave is considered "bad," you feel guilty for even wanting it and deprived because you can't have it.
The result? You find yourself foraging treats from the pumpkin basket and burying the candy wrappers at the bottom of the garbage can so your children won't find out. Of course they inevitably discover that you've been sneaking and stealing their candy. Talk about guilt!
How to Stop Raiding Your Kid’s Trick-or-Treat Loot
Minimize your exposure.
Wait until the last minute to buy Halloween candy then buy only what you really think you'll need for the big night. Get the stuff kids love rather than bags and bags of your favorites.
Remember, it's not your food.
All too often we eat whatever shows up--Halloween candy, donuts in the break room, or samples in the grocery store. But you didn't choose to put it there so stop mindlessly putting it in your mouth!
Get your own.
You'll be less tempted to get into the kid's holiday candy if stop depriving yourself the rest of the year. Scary, I know.
Share!
If you really want some candy, ask your child to share a few pieces with you. Through observation, they learn that it is possible to balance eating for nourishment with eating for enjoyment.
Eat what you love.
Skip the sugary kid candy (unless that's what you love) and instead choose a few that you really love. Set them aside to eat when you really want them. I like to keep mine in a plastic bag in the freezer.
Save room for dessert.
If you're going to eat Halloween candy (you know you are!), then adjust for it. After all, does it really make sense to eat all your dinner to earn dessert?
If you love it that much, act like it!
Enjoy those M&Ms® one at a time, mindfully without distractions.
Just right!
The fun-sized treats are the perfect size for a few mindful bites of heaven. And those first few bites are always the best, so think before you dive in for more.
Eat fearlessly without guilt.We all know that guilt leads to more eating, not less, so let it go.
Don't torture yourself with exercise.
Being physically active feels good and provides numerous benefits for your health. Just be careful not to turn it into punishment for eating or penance for eating something “bad.”
Pass it on.Halloween is a great time to teach your kids how to enjoy a little candy as part of a healthy and active lifestyle.
At Pilates 1901 we believe in a realistic approach to health and fat loss. Your life should not be one of denial - it should be one of joy! Just keep in mind that your goal, a vibrant, healthy, lean and strong body is not supported by sugar!
Your thoughts....
How do you handle Halloween candy? Post in the blog space below or email tina@pilates1901.com
Five Foods You Must Eat for Beautiful Skin!
If I had my way, I'd live in perpetual summer, chasing warmer weather, walking outside every day. That means I need to be a sunscreen fanatic! And for good reason: more than a million Americans will be diagnosed with skin cancer this year, which by the way is the most common type of cancer.
Now I must admit, my sunscreen ritual is as much about my own vanity as it is safety, but we all know we need to protect our skin from the sun’s damaging ultraviolet rays from the outside in. We should also know that we can also protect our skin from the inside out.
In fact, a study published in March in the Journal of the American Academy of Dermatology supports just that—certain vitamins do help to protect our skin. Dietitian Breirley Wright discovered that many of the same foods that can boost our defense against skin cancer will also help keep our skin looking younger and smoother- warding off wrinkles. She wrote about in a recent article in EATING WELL Magazine. Enjoy and bon appetit!
Oranges
Eating more vitamin C-rich foods may help to ward off wrinkles and age-related dryness, suggests research from 2007 in the American Journal of Clinical Nutrition. Vitamin C’s skin-smoothing effects may be due to its ability to mop up free radicals produced from ultraviolet rays and also its role in collagen synthesis. Collagen is fibrous protein that keeps skin firm and vitamin C is essential for collagen production. Other research suggests that vitamin C may also protect skin cells by promoting the repair of DNA that’s been damaged by UV rays. You can find vitamin C in a multitude of cosmetics (of which some have been shown to be effective in protecting skin), but why not go straight to the source for a tasty boost of vitamin C: strawberries, red bell peppers, papaya, broccoli and oranges are all excellent sources.
Coffee
Andy and I are both coffee lovers, so it’s good to know that drinking coffee may lower our risk of developing skin cancer. In one study of more than 93,000 women, published in the European Journal of Cancer Prevention, those who drank even a single daily cup of caffeinated coffee reduced their risk of developing nonmelanoma skin cancer by about 10 percent. And the more they drank—up to about 6 cups or so per day—the lower their risk. Decaf didn’t seem to offer the same protection. These findings add to a body of research that suggests caffeine, in both coffee and tea, is the protective ingredient. In another study—where mice were exposed to harmful sunburn-causing ultraviolet B rays caffeine inhibited the formation of skin tumors. Caffeine basically kills precancerous and ultraviolet-damaged skin cells by blocking a protein that they need to divide, explains Paul Nghiem, M.D., Ph.D., associate professor of dermatology at the University of Washington Medical School. The effects of caffeine on skin are modest, so it’s not a reason to start drinking coffee—it’s just "one more reason to enjoy it if you already do," says Nghiem.
Tomatoes
Consuming more lycopene—the carotenoid that makes tomatoes red, carrots orange and gives pink grapefruit and watermelon a pink-red hue—may keep your skin smooth and protect it from sunburn. In a study published in 2008 in the European Journal of Pharmaceutics and Biopharmaceutics, researchers found that of the 20 individuals studied, those who had higher skin concentrations of lycopene had smoother skin. And in another study, participants who were exposed to UV light had almost 50 percent less skin reddening after they ate 2 1/2 tablespoons of tomato paste or drank about 1 2/3 cups of carrot juice daily, in addition to their regular diet, for 10 to 12 weeks. Supplements, however, weren’t as effective: in the same study, those who received a lycopene supplement or synthetic lycopene weren’t significantly protected against sunburn. And lycopene isn’t the only carotenoid that shields your skin from UV damage; others, including lutein, found in corn, kale, spinach, summer squash and egg yolks, and beta carotene, found in pumpkin, sweet potato, spinach and carrots, appear to also have a protective effect.
Edamame
Soyfoods, including edamame, tofu and soymilk, may help to preserve skin-firming collagen—which begins to decline starting in our twenties—because they’re rich in isoflavones. In a study published in the Journal of the American College of Nutrition, mice fed isoflavones and exposed to UV radiation had fewer wrinkles and smoother skin than mice that were exposed to UV light but didn’t get isoflavones. The researchers believe that isoflavones help prevent collagen breakdown. Like lycopene and vitamin C, isoflavones also act like antioxidants, scavenging for and mopping up free radicals caused by sun exposure.
Salmon 
The omega-3 fatty acids DHA and EPA (docosahexaenoic and eicosapentaenoic acids, respectively) found in fatty fish (tuna, sardines, trout and salmon) may shield cell walls from free-radical damage caused by UV rays, according to a 2009 study in the American Journal of Clinical Nutrition. Omega-3s also help to prevent skin cancer by reducing inflammatory compounds that can promote tumor growth, says Homer S. Black, Ph.D., professor emeritus in the Department of Dermatology at Baylor College of Medicine in Houston. Those same fish may help keep your skin looking youthful, too, as EPA has been shown to preserve collagen. Aim to eat two servings of fatty fish each week: not only are the omega-3s good for your skin, they’re good for your heart too.
Still, nothing beats sunscreen—and, admittedly, I’m a sucker for a great skin-saving lotion, cream or serum—but Andy and I will also be adding more of these foods to our diet.
Overexposed?
Spending hours exposed to the rays that give you a bronzy tan will increase your risk of developing skin cancer and accelerate your skin’s aging process. Here’s how: ultraviolet (UV) rays break the chemical bonds of skin cells, killing them and damaging their DNA, which may eventually cause cancerous growth. Both forms of UV light can lead to cancer. UVB is the type that helps your body synthesize vitamin D—but too much of it causes sunburn, and although it’s the form of UV that we’re most familiar with, it only makes up a small fraction of what we’re exposed to. The vast majority of UV light we receive is actually UVA light. UVA penetrates deeper into the skin than UVB, creating damage before there’s any visible sunburn. It’s also a major contributor to premature skin aging.
Don't miss your opportunity to learn more about your skin care at our DERMADOCTOR Open House this Thursday, October 28th from 6:00-8:00pm.
This event offered exclusively to Pilates 1901 members and their friends is your chance to do free skin assessments and get 15% off all your favorite DERMADOCTOR products. So meet us at the DERMADOCTOR flagship store at 19th and McGee this Thursday night between 6 and 8pm!
Questions? Call Tina at 913 499 7510!
Your thoughts....
What is your favorite skin care tip? Post below!
AS THE DAYS GET SHORTER, DO WE GET FATTER?
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WHY IT’S GOOD TO BE A CARDIO TRAMP!
PILATES JUST GOT A LITTLE MORE FUN!
Some of your trainers have been hitting it since the 80's with every kind of cardio under their belts and then some!
But we've never been more excited about our cardio than the new CARDIO TRAMP Pilates reformer workouts!
These 29 minute high intensity cardio tramp classes help you get in, get hot and get out! You get the best of both worlds: pilates core, stability and strength work with all the health and fitness benefits of cardio and aerobic training!
Check out super tramp Tina as she demos a class last week!
Classes are on the schedule and limited to 6 participants. The pricing is the same as a mat class so jump on it!
- Mondays at 7:00pm
- Tuesdays at 9:30am
- Wednesdays at 6:00pm
- Fridays at 9:00am
- Saturdays at 1030am
For more information on these and any of our pilates programs, call the studio at 913 499 7510 today!
SIMPLE FOOD IS GOOD FOOD- FIVE INGREDIENT RECIPES TO MAKE TONIGHT!
One of Michael Pollan's rules for eating in his book FOOD RULES, is to eat simple whole foods whenever possible. When cooking, it's also good to keep it simple. That's why we're sharing these fabulous recipes from Eating Well Magazine. These five ingredients or less dinners are so simple and easy, your family will think you spent hours instead of minutes preparing their meals! All that and they are healthy and taste great!
Bon Appetit!
Chili-Rubbed Tilapia with Asparagus & Lemon
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
Ingredients
* 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
* 2 tablespoons chili powder
* 1/2 teaspoon garlic, powder
* 1/2 teaspoon salt, divided
* 1 pound tilapia, Pacific sole or other firm white fish fillets
* 2 tablespoons extra-virgin olive oil
* 3 tablespoons lemon juice
Preparation (20 minutes or less)
1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
2. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
Nutrition
Per serving: 210 calories; 10 g fat (1 g sat, 1 g mono); 48 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 4 g fiber; 418 mg sodium; 645 mg potassium.
Grilled Pizza with Pesto, Tomatoes & Feta
Dazzle your guests, and keep the kitchen cool, by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.
Ingredients
* 1 pound prepared pizza dough, preferably whole-wheat
* 1/2 cup prepared pesto
* 4 ripe plum tomatoes, thinly sliced
* 1/2 cup crumbled feta cheese
* Freshly ground pepper, to taste
* 1/4 cup lightly packed fresh basil leaves, torn
Preparation (under 30 minutes)
1. Heat grill to medium-high.
2. Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.
3. Lay crusts on grill (they won’t stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.
4. Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.
Nutrition
Per serving: 430 calories; 18 g fat (7 g sat, 9 g mono); 27 mg cholesterol; 49 g carbohydrates; 17 g protein; 4 g fiber; 749 mg sodium; 262 mg potassium.
Thyme- & Sesame-Crusted Halibut
Quickly roasting fish at high heat keeps it moist and succulent. The thyme-and-sesame crust gives this halibut a distinctive finish.
Ingredients
* 2 tablespoons lemon juice
* 2 tablespoons extra-virgin olive oil
* 1 clove garlic, minced
* Freshly ground pepper, to taste
* 1 1/4 pounds halibut, or mahi-mahi, cut into 4 portions
* 2 tablespoons sesame seeds
* 1 1/2-2 teaspoons dried thyme leaves
* 1/4 teaspoon coarse sea salt, or kosher salt
* Lemon wedges
Preparation (under 30 minutes)
1. Preheat oven to 450°F. Line a baking sheet with foil.
2. Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate in the refrigerator for 15 minutes.
3. Meanwhile, toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Mix in thyme.
4. Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top. Transfer the fish to the prepared baking sheet and roast until just opaque in the center, 10 to 14 minutes. Serve with lemon wedges.
Nutrition
Per serving: 252 calories; 13 g fat (2 g sat, 6 g mono); 45 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 31 g protein; 1 g fiber; 224 mg sodium; 682 mg potassium.
Black Bean Quesadillas
In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.
Ingredients
* 1 15-ounce can black beans, rinsed
* 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
* 1/2 cup prepared fresh salsa (see Tip), divided
* 4 8-inch whole-wheat tortillas
* 2 teaspoons canola oil, divided
* 1 ripe avocado, diced
Preparation (under 15 minutes)
1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.
Tips & Notes
* Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.
Nutrition
Per serving: 377 calories; 16 g fat (5 g sat, 8 g mono); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.
Grilled Steaks Balsamico
A simple marinade of pureed dried figs and store-bought balsamic vinaigrette adds intense flavor to steak. This recipe is adapted from Lori Welander's grand prize-winning recipe from the 2003 National Beef Cook-Off.
Ingredients
* 1/3 cup prepared balsamic vinaigrette
* 2 dried figs, stems trimmed, chopped
* 1 pound sirloin steak, 1 inch thick, trimmed
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
* 1/3 cup herb & garlic creamy cheese spread, such as Boursin
Preparation (marinate 6 hours- active time 20 minutes or less)
1. Place vinaigrette and figs in a blender or food processor; process until blended. Place in a large sealable plastic bag with steak and turn to coat. Marinate in the refrigerator for at least 6 hours or up to 24 hours.
2. Preheat grill to medium.
3. Remove the steak from the marinade; discard marinade. Oil the grill rack (see Tip). Grill the steak for 4 to 6 minutes per side for medium-rare depending on thickness. Transfer to a clean cutting board. Season with salt and pepper, tent with foil and let rest for 5 minutes.
4. Meanwhile, warm cheese in a small saucepan over medium-low heat, stirring often, until melted. Carve the steak into thin slices. Serve each portion with a dollop of the cheese sauce.
Tips & Notes
* Make Ahead Tip: Prepare through Step 1 up to 1 day in advance.
* Tip: To oil a grill rack: Oil a folded paper towel and use tongs to rub it over the rack. (Do not use cooking spray on a hot grill.)
Nutrition
Per serving: 226 calories; 13 g fat (7 g sat, 2 g mono); 65 mg cholesterol; 2 g carbohydrates; 24 g protein; 0 g fiber; 328 mg sodium; 305 mg potassium.
If you have your own healthy recipes to share, please post below! At Pilates 1901, besides offering Kansas City's premier pilates based fat loss program, we know your total health and well being need a comprehensive approach. That's why we don't just teach pilates- we teach about living well and living healthfully. Because it's more than just how you look; it's how great you feel! Read our previous post on ditching 5 food habits that may be undoing all your hard work in the gym!
For more information about our programs, please call the studio at 913 499 7510 today!
Pilates 1901 asks, “Are your cardio workouts really doing you any good?”
Other than “how should I eat to lose fat,” the most common question we are asked as trainers is, “What is the best type of cardio for fat loss?”
The traditional wisdom is to spend 30-40 minutes in a target “fat burning” heart rate zone. The same trainers and experts would say that if you are too winded to talk to your next door neighbor on the treadmill you are working out anaerobically and not effectively burning fat. The message was very strong and powerful Aerobic…GOOD…Anaerobic…BAD.
The truth is that leaving the traditional target heart rate zone and going anaerobic is actually far more efficient in terms of both time and fat loss.
First the Myths
Myth 1: Long slow cardio puts you in the fat burning zone.
Actually this myth has a basis in fact. Truth is that your body uses more fat than carbohydrates for energy when exercising in the “fat burning zone”. However with high intensity training the body burns a far greater number of total calories. The rule is simple: if you are burning more calories that you are consuming you will lose weight. It doesn’t matter if the calories are from of fats or carbohydrates.
Myth 2: I can do extra cardio on Monday to make up for a weekend of binge eating and drinking.
It would take an extra 3 hours of cardio for the average person to burn off 1 extra big mac or 2 hours of EXTRA cardio for 4 glasses of wine. Not very encouraging but there is hope. The thinking around this myth is simply flawed. There simply isn’t enough time to burn off bad eating habits. What we can do is increase the calories we do burn doing cardio and more importantly increase overall metabolism. Increasing metabolism is far more important than calories burned. Interval based cardio training along with the increased strength and muscle from a well designed Pilates based fitness will raise the body’s total daily demand for calories thus opening a huge door for fat loss.
Myth 3: You don’t start burning fat until you are a minimum of 20 minutes into your long slow cardio session.
The reality with this one is that long slow distance over time will burn muscle tissue as fat as well and consequently will slow metabolism.
Current research and practical results state that it’s the high intensity anaerobic activity that burns fat. The reasons are simple:
1. Interval training burns far more calories per minute of exercise and is therefore far more efficient.
2. Interval training supports muscle size and mass which increases metabolism, resulting in lower body fat levels. In fact research supports the fact that traditional cardio burns muscle tissue which actually lowers metabolism. (Anyone ever lived on a treadmill or elliptical machine and not lost any weight or fat at all?)
3. Traditional cardio only burns calories during the workout. Interval training causes one’s metabolism to remain elevated for 24 to 36 hours after the workout as well as the increased metabolic demands of increased muscle.
The Workouts
Pilates work builds long and strong muscle which increases metabolism. This is good! To increase our overall fat loss we recommend
adding an interval based cardio program; one that burns more total calories than a traditional program; and one that adds muscle to burn calories 24 hours a day.
We know most of us don’t have the time to add 40-60 minutes of cardio on top of our Pilates workouts- we’re simply too busy! That’s why we created these workouts: We want you to get the best results in the lease amount of time! Our LSS Interval cardio workouts take only nine minutes; 15 with a slow warm-up.
If you are new to interval based cardio workouts there is some good and bad news. The good news is that you are in and out very quickly. The bad news is that you have to work a lot harder.
But don’t worry. We aren’t interested in how high your heart rate is as much as your perceived exertion. The RPE scale rates your perception of the work from 1 (easy) to of 10 (running for your life), so everyone is equal on the chart. This means if you feel you are at an 8, you are working relatively as hard as any professional athlete based on this scale.
adding an interval based cardio program; one that burns more total calories than a traditional program; and one that adds muscle to burn calories 24 hours a day.
We know most of us don’t have the time to add 40-60 minutes of cardio on top of our Pilates workouts- we’re simply too busy! That’s why we created these workouts: We want you to get the best results in the lease amount of time! Our LSS Interval cardio workouts take only nine minutes; 15 with a slow warm-up.
If you are new to interval based cardio workouts there is some good and bad news. The good news is that you are in and out very quickly. The bad news is that you have to work a lot harder.
But don’t worry. We aren’t interested in how high your heart rate is as much as your perceived exertion. The RPE scale rates your perception of the work from 1 (easy) to of 10 (running for your life), so everyone is equal on the chart. This means if you feel you are at an 8, you are working relatively as hard as any professional athlete based on this scale.
Using this scale to measure your exercise intensity is easy. During the “work” phase you are giving it everything you have, I mean push with all you have even if you are totally out of breath (8-10). You follow this with a “rest” or recovery phase is very slow or at a level 1-3 on the exertion scale. Your total effort and calories burned increase as you become more fit. As your stamina and fitness increase, your ability to push that envelope increases as your need for recovery decreases. That means: more calories burned in a shorter amount of time!
Click here to upload a printable version of this post and the workouts.
For more information on our Pilates fat loss programs, click here or call the studio at 913 499 7510 today!
Because at Pilates 1901, we don't just change bodies.... we change lives.
Why exercise is critical to your health
Insulin resistance: the hidden disease you may already have...
As we've already discussed, insulin resistance is a greatly misunderstood health problem among women. Many women have the mistaken belief that insulin resistance only happens in those who are overweight or in those who eat too many sweets, or that it leads inevitably to diabetes, or that there is nothing they can do about it if they’re insulin resistant. While it’s true that all kinds of women are insulin resistant — or well on their way — the wonderful news is that insulin resistance is something we can prevent and even reverse naturally!
Reversing insulin resistance is really a matter of understanding insulin’s role in the body. Insulin allows glucose to travel from the bloodstream into the cells, where it is used for cell functioning. When we eat foods high in refined carbohydrates, insulin levels surge to remove the sugar from the blood and get it into your cells. This mechanism works very well for the most part. But if insulin spikes too often from a diet rich in the high-carb foods that trigger insulin secretion, your cells respond by decreasing the reactivity and number of insulin receptors on their surfaces.
Eventually, this prevents glucose from getting into your cells, leading to high blood sugar and depriving your cells of the energy they need to function. This is why many women with insulin resistance experience carbohydrate cravings, fatigue and weight-gain — their cells are literally starving for energy, even when plenty of glucose is available in the blood. Down the road, your body’s capacity to generate insulin appropriately becomes depleted, and the result may be type 2 diabetes.
A BIGGER PROBLEM?
But that’s just the basics — there is so much more than that going on here. The bigger problem is that insulin resistance lies at one end of a spectrum of related disorders called metabolic syndrome, a serious health challenge that takes on many different forms in the 21st century, leading not just to diabetes but a whole host of equally or even more problematic health conditions. That’s why it’s so important to pay attention to the signals your body sends you when it is dealing with insulin resistance.
Why insulin resistance, metabolic syndrome, and type 2 diabetes on the rise? In many cases, the answer lies in the food we eat — and our lack of movement. Our early ancestors focused on hunting and gathering food. This simple act involved two key elements: they were obtaining whole foods straight from their environment and getting a lot of exercise in the process.
In modern society, we sit parked at our desks and in our cars for so much of the day, and food is available at almost every turn — much of which depletes the body rather than nourishing it. Meanwhile, the research is mounting that shows how foods high in refined carbohydrates, preservatives, pesticides, trans fats, toxins and super sugars like high-fructose corn syrup all contribute to insulin resistance.
When we understand these factors, we have an enormous capacity to improve our quality of life by addressing insulin resistance. We can literally “turn back the clock” a little! Like our ancestors, we have to “hunt” for good food in a world saturated with unhealthy obstacles. Seek out whole foods, fresh from the source, foods rich in protein, complex carbohydrates and nutrients — foods that take time to digest and allow for a more gradual, gentler rise in insulin levels.
EXERCISE
We also know that incorporating exercise into your daily life is another way to reverse or prevent insulin resistance. 
Exercise makes your cells more receptive to insulin and helps your body better utilize the insulin it produces. This is important because a major problem for people complaining of insulin resistance and diabetes is the inability of their body to effectively use the insulin they produce. This in turn doesn't allow them to move the sugar out of their blood stream.
To get the energy you need for exercise, your body uses insulin to move sugar and fat into cells, where they're burned as fuel. With the increase in insulin activity, sugar levels in the blood decrease. And with less sugar in your blood, your body produces less insulin and becomes more responsive to both sugar and insulin. Insulin sensitivity - the opposite of insulin resistance - goes up, and that's good.
Walking, which is the type of exercise we have been performing since biblical time is an excellent method to help keep your cells receptive to the insulin you produce. Regular aerobic and strength training exercises (ie. pilates), primes your cells for activity and helps make your body more receptive to insulin. And if you are struggling with diabetes or insulin resistance, which is an early phase of diabetes, regular exercise could be invaluble in helping you overcome diabetes and not have to rely on medication the rest of your life.
STRESS
FYI…Stress and the over production of cortisol causes your cells to become resistant to insulin. Have you had your cortisol levels checked to see if stress has been contributing to your weight problem? If you have been diagnosed with insulin resistance, has your doctor discussed this stress connection or has he/she simply recommended a medication?
THE GOOD NEWS
The good news is that diet and exercise can easily control, overcome and manage insulin resistance and type 2 diabetes. You simply have to look and possibly modify your diet, get some regular exercise and examine your stress levels. Stress is so often the underlying and contributing cause to many of our health concerns. Luckily, a short dose of cardiovascular exercise and a pilates workout can go a long way to reduce stress and increase your overall health!