Make Resolutions Stick

Marshall Morioka , BS, NSCA Certified Strength & Conditioning Specialist, with RiverPlace Athletic Club, joins us today to give us tips on staying on track with your resolutions.

Yes, it is that time again! Time to focus on those New Year’s Resolutions, and it is inevitable that improving your health is one of them.  Your resolution should be life altering; yet it should not be life consuming so start simple and follow these three tips to making your resolution STICK!

• Take 10-15 minutes today and solely think about what you want to achieve in 2012 and why they are important to you.

• Write it down. Take the time and scribble down why these new behaviors are important to you.  It can either be simple, or you can write your own personal fitness contract.

• Let people know, especially those you are close with or spend the most time with, what your goals are.  This will help keep you accountable, as well as motivate your friends to think about their own goals.

I’ll let you know my goals for 2012.  My goals are to decrease my body fat percentage to 13%, maintain my body weight at 185.  I plan on accomplishing this by engaging in cardiovascular exercise 5x/week, following a strength training program, by checking in with a personal trainer (yes, even trainers have trainers, accountability is my friend), and eliminating alcohol consumption.

These goals are important to me because I value my health and well being, and I want to walk the walk, and talk the talk.

 Happy New Year!

Janaury Superfood: Oats!

Jamie Lee, Nutrition Consultant and Kristi Tamamki, OAC’s  Dietetic Intern,  join us today to share some of tips on starting your New Year off right by starting your day off right with oats, January’s superfood!

Oats made history in 1997, becoming the first food with an FDA-approved health claim: linking oats with heart health. Whole oat sources (oats, oat bran, and oat flours) are one of the best foods you can eat to lower total cholesterol and low-density lipoprotein (LDL) cholesterol; for every 3 grams of oats, about 1.5 cups of cooked oatmeal OR ¾ cup uncooked oats consumed daily, cholesterol is lowered by 8-23% in just two months.

Oats are packed with many important minerals, including: 

• Manganese, critical for calcium absorption and the production of sex hormones
• Selenium, plays a role in thyroid function and functions as a powerful antioxidant
• Phosphorus, aids in muscle pain reduction after physical activity and builds strong bones and teeth
• Zinc, supports wound healing, the immune system, taste, vision and smell

As a whole-grain, oats are also a great source of dietary fiber. The slow digestion of oats helps you feel fuller between meals and may help blood sugar regulation. Oats are a practical way to add texture and flavor to your foods. Consider a warm bowl of oatmeal (steel-cut oats rate high for taste) topped with nuts, fruit and cinnamon in the morning to boost your health and fullness factor.

Enjoy your oats in these January Superfood Recipes:

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Blueberry Oatmeal Muffins

• 1 cup uncooked oatmeak, instant or regular
• 1 cup buttermilk (or 1 cup milk + 1 teaspoon white vinegar)
• 1 egg (or substitute) or 2 egg whites
• ¼ cup sugar
• ¼ cup canola oil
• 1 cup flour
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• 1 teaspoon salt
• 1 to 1 ½ cups blueberries, fresh or frozen
• Optional:  ¼ teaspoon nutmeg or cinnamon

1.  Preheat the oven to 400F.  Prepare 12 muffin cups with cooking spray or paper liners.
2. In a medium bowl, combine oatmeal, buttermilk, egg, sugar, and oil.  Beat well; if time allows, let the batter stand for 5 to 10 minutes for the oatmeal to soften.
3. In a small bowl, combine the flour, baking powder, baking soda, and salt (and nutmeg or cinnamon).  Mix well, then combine with the wet ingredients.  Stir just until moistened.
4. Gently add the blueberries.
5. Fill the muffin cups.  Bake for 15 to 20 minutes or until a toothpick inserted in the middle comes out dry.  Cool for 5 minutes, then remove from the pan. 

Nancy Clark’s Sports Nutrition Guidebook

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Honey-Oat Bread

• 1 ¾ cups warm water (105F to 110F)
• 1 Tablespoon dry yeast
• ¾ cup quick-cooking oats
• 1/3 cup honey
• 3 Tablespoons vegetable oil
• 2 ½ teaspoons salt
• 5 cups all purpose flour (plus more as needed)
• 1 large egg, beaten to blend
• Additional quick-cooking oats

1.  Stir ¼ cup warm water and yeast into a large bowl.  Let stand 10 minutes to dissolve yeast.  Sir in remaining 1 ½ cups water, ¾ cup oats, honey, oil and salt.  Stir in enough flour to form soft dough.  Coat another large bowl with oil.  Transfer dough to oiled bowl and turn to coat.  Cover with plastic wrap, then kitchen towel and let rise at room temperature until doubled in volume, about 1 hour. 
2. Oil two 8 ½-by-4 ½- by 2 ½-inch loaf pans.  Punch down dough; shape into 2 loaves.  Place 1 loaf in each pan.  Cover and let rise in warm draft-free area until almost doubled in volume, about 20 minutes. 
3. Preheat oven to 350F.  Brush tops of loaves with egg; sprinkle with additional oats.  Bake until brown on top and tester inserted into center comes out clean, about 40 minutes.  Cool completely.  (Can be prepared up to 1 day ahead.  Store airtight at room temperature.)

Epicurious.com

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Granola (3 ways)

• 2 cups old-fashioned oats
• ½ cup wheat germ
• 2 Tablespoons dark brown sugar
• ¼ teaspoon salt
• 1 cup Extras*(see options below)
• ¼ cup maple syrup
• 3 Tablespoons canola or vegetable oil
• 1 Tablespoon water
• Flavoring**(see options below)

1. Adjust oven rack to middle position, and heat oven to 275F.  Coat a 9-by-13-inch metal pan with cooking spray, and then set aside. 
2. Mix oats, wheat germ, brown sugar, salt, and *extras—except dried fruit—in a bowl. 
3. Bring syrup, oil, water, and any flavoring to a simmer in a saucepan over low heat.  Drizzle over oat mixture, and stir to combine. 
4. Pour mixture onto prepared pan and bake for 30 minutes.  Stir in dried fruit.  Continue to bake until golden brown, about 15 minutes longer.  Let cool and store in an airtight tin for up to two weeks. 

Recipe Additions:

Classic

• *Extras:  1/3 cup chopped walnuts, 1/3 cup sweetened flake coconut, 1/3 cup dark or golden raisins
• ** Flavoring: ½ tsp ground cinnamon; maple syrup can be replaced by 2 Tbsp of maple syrup and 2 Tbsp molasses.

Orange-Flavored Granola with Pistachios, Mangos and Dates:

• *Extras: ½ cup chopped, roasted pistachios, ¼ cup chopped dates, ¼ cup chopped dried mangos
• **Flavoring:  ½ tsp finely grated orange zest and ¼ tsp allspice

Granola with Cherries and Almonds:

• *Extras: 1/3 cup sliced almonds, 1/3 cup flake coconut, 1/3 cup dried cherries
• **Flavoring: ¾ tsp almond extract

USA Weekend

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Quaker Oats Meatloaf

• 2 lbs ground beef
• 1 cup tomato sauce, ketchup, or salsa
• ¾ cup Quaker Oats
• ½ cup chopped onion
• 1 large egg, beaten
• 1 Tablespoon soy sauce or Worcestershire sauce
• Salt and pepper

1.  Preheat oven to 350F
2. Mix all ingredients, place in a loaf pan and bake for 1 hour.
3. Drain off the fat.

Food.com

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Jamie Lee, RD, LD

President and Owner |  HealthFull Nutrition

Kristi Tamaki

Dietetic Intern | Oregon Health and Science University

Triathletes: Beat the Winter Chill!

 Jim Yost, M.S., USAT Level 1 Certified Triathlon Coach, with Bethany Athletic Club, joins us today to give us tips on staying on track with training during the winter months.

One of the best things about training for triathlons is the ability to do a lot of your training in the great outdoors.  The only problem is, we live in the great Northwest, and when winter comes the bike goes into the garage and those scenic runs don’t seem quite as appealing in the driving rain and dark, frosty mornings.  Add to that recipe the fact that there are really no local triathlons until spring and training often drops off the  radar until Spring.

On the one hand, many of us like the natural break as we “recover” from our summer of activity.  Unfortunately this sets us up for a cycle of conditioning and subsequent deconditioning that can make it hard to achieve your best fitness levels over the long haul.  How many of us have reached a really high level of fitness for that key event and then given it all back with a few months of virtually no consistent training?  Add to that the propensity to gain weight over the holidays and those cycle shorts might not be looking so good come March! 

So how can we retain that fitness that we have worked so hard for and still avoid the burnout of training year round?  The key is to mix it up and use the indoors to your advantage as a source of variety as opposed to a prison sentence.  Here are some ideas:

Strength Training:
* This is an ideal time to spend more time shoring up the core and building strength when the training volume for other disciplines is lower.
* Focus on movements, not muscles, that mimic those required for sport to help improve performance and reduce injuries.
* Hire a personal trainer or join a group training class if you do not already have a functional training plan of your own.

Swim:
* Consider trying a Masters Swim group that you may not have been able to commit to during the busy summer months.
* Use your workouts to emphasize drills for your weaknesses that will pay off next season when it is time to ramp up the distance.
* Think about occasionally throwing in more frequent swims to maintain aerobic fitness as the volume of biking and running might be reduced and swimming has the lowest impact.

Bike:
* Try an indoor spin class. It’s easier to workout in a group and this is a good time to improve cadence, do interval training, and work on your pedal stroke mechanics.
* Get your own stationary bike trainer to use at your home for workouts.  This is the next best thing to being on the road and you can control the climate and the entertainment!
* Join a local cycle club (and get fenders and rain gear).  These groups tend to have rides all year and it is safer (and more fun) to ride in a group when the weather is inclement.

Run:
* Use your club’s indoor track – there’s no rain!  Also, it’s a great time to work on running form and pace-work in a controlled setting.
* Try treadmill workouts .  Great for hill training and for tempo and speed work where you can really finely control your pace with no variations.
* Pick a winter fun run or event to train for that you have never done.  There are lots of local runs throughout the winter that can help keep you motivated.

Keep in mind you don’t have to try everything.  Pick one new thing a week to try out, and next thing you know it will be next year and your body will thank you!

Escape & Unwind at Pointe Spa!

With the stress of the holiday season upon us, a day of Pointe Spa pampering may be exactly what you and your friends need to recharge your batteries! Planning your spa party is easy, with these helpful tips:

• Confirm your group members’ availability: this can be the hardest part for the organizer, especially if your group members all have different schedules. You may choose to send out invitations by mail or e-mail and ask people to RSVP. E-vite is an easy and free way to send out invitations to everyone with all your party details. Everyone who receives the invitation will be able to RSVP directly in the E-vite and let you know whether they’ll be able to attend.
• Book in advance: once you confirm everyone’s availability, it’s time to call the spa and make your reservation! Try to book at least 2 weeks in advance.
• Plan with the Spa: select your treatments, and provide us with a list of guest names and services.
• Arrive early: all group members should arrive 15 minutes early.
• Gratuities: leaving a gratuity for your individual spa technician is a nice touch. If you’re in a group of six or more, an 18% gratuity will be included.
• Hint: if you’re getting pedicures, remember to wear sandals!

The Pointe Spa is the perfect place to throw a party for your friends, family or co-workers. We offer group discounts and can accommodate up to 30 people at each of our three convenient locations. With every spa appointment, you also enjoy free access to Oregon Athletic Clubs’ full fitness and locker room facilities, plus complimentary beverages while you wait for your services!

Mint: More Than Just an After Dinner Treat

Check out some of our favorite mint superfood recipes this month  & stop by the New leaf Bistro to pick up recipe handouts.

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This hardy herb grows wild throughout Oregon, and is available in most markets throughout the year. Give your holiday meals a kick by incorporating fresh mint leaves to savory and sweet dishes, as a festive garnish, or by trading your after dinner mint for a sprig of fresh leaves to finish off you meal with an extra tasty nutritional boost! 

Portuguese Chicken, Lemon and Mint Soup

4-6 servings

Ingredients

• 1 chicken, cut into pieces
• 1 stalk celery, coarsely chopped
• 1 onion, coarsely chopped
• 3 cloves garlic, crushed
• 4 parsley sprigs
• 2 pieces lemon zest
• 4 mint sprigs
• 1/4 teaspoon crushed red pepper, or to taste
• 3 quarts water or chicken stock
• 1/4 cup raw rice
• 1/2 lemon juiced (2 tablespoons)
• 1/4 cup chopped mint
• Salt and cayenne pepper, to taste

Preparation

In a large saucepan or medium stockpot combine chicken, celery, onion, garlic, parsley, lemon zest, mint sprigs, crushed red pepper, and water.

Bring to a boil, skim, reduce heat, and continue to simmer for 45 minutes, or until chicken is tender. Strain stock through a fine sieve.

Transfer chicken to a plate to cool and discard remaining vegetables. Return stock to saucepan, and continue to reduce until broth is flavorful. Add rice to stock and continue to cook until rice is tender.

When chicken is cool enough to handle, remove meat from bones and tear into bite-sized pieces. Add to broth and rice and cook for 3 to 4 minutes. Add lemon juice, mint and salt and pepper, to taste and let cook for 2 to 3 minutes. Serve immediately, garnished with lemon slices and sprigs of mint if desired.

Source: The Food Network, Emeril Lagasse

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Apple-Mint Salad

8 servings

Ingredients

• 6 tablespoons lemon juice 
• 2 Granny Smith apples (1 lb. total)
• 1/3 cup orange juice 
• 2 tablespoons olive  or walnut oil
• 1/3 cup finely slivered fresh mint leaves
• Salt
• Fresh mint sprigs

Preparation

In a medium bowl, mix lemon juice with 8 cups water. Rinse apples, cut in half, and core. Thinly slice lengthwise, then cut slices into matchstick-size slivers. As apples are cut, place in lemon water.

Drain apples thoroughly in a colander; return to bowl. Add orange juice and olive oil, and mix gently. Add mint leaves. Mix gently and add salt to taste. Garnish with mint sprigs.

Source: Sunset Magazine

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Couscous with Asparagus, Mint, and Almonds

4 servings

Ingredients

• 1/2 pound slim asparagus spears
• 1 1/2 cups chicken stock
• 1 1/2 tablespoons unsalted butter
• 1 cup quick-cooking couscous
• 1/3 cup sliced almonds, toasted
• 2 tablespoons chopped mint, divided, plus several sprigs for garnish
• 2 teaspoons grated orange zest
• Kosher salt 

Preparation

Cut off and discard the tough base ends from asparagus, then cut spears into 1-inch pieces. Cook in boiling, salted water 3-4 minutes until just tender.  Place in a colander, then run under cold water to cool. Pat asparagus dry.

To toast almonds, spread on a rimmed baking sheet and place in a 350 degree F preheated oven. Bake until golden brown, only 4 to 5 minutes. Watch carefully. Remove and cool.

Heat stock and butter in a medium, heavy saucepan (with a lid) over high heat until simmering. Remove and stir in couscous. Cover and let stand 5 minutes. Stir in asparagus, almonds, half of the mint, and orange zest. Salt to taste. Serve with remaining chopped mint sprinkled over the couscous and garnish with a mint sprig.

Source: Ihavenet.com

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Grilled Fish with Orange Mint Salsa

4 servings

Ingredients

• 4 medium halibut, swordfish or mahi mahi fillets or steaks
• 3 tablespoons butter
• 1 tablespoon lemon juice
• 2 cloves minced fresh garlic
• 1/4 teaspoon lemon pepper
• 1/4 teaspoon salt

Salsa Ingredients

• 2 sweet citrus, such as nectarines, diced
• 3 tablespoons chopped red bell pepper
• 2 tablespoons sliced green onions
• 2 teaspoons fresh lime juice
• 1/2 tablespoon chopped fresh mint
• 1/2 finely chopped small seeded jalapeno pepper

Preparation

To prepare salsa, stir together all ingredients and keep covered until ready to serve.

Prepare grill for cooking fish over medium-high heat. Rinse fish and pat dry. Melt butter in a small saucepan. Add lemon juice, garlic, lemon pepper and salt; simmer for 1 minute over low heat and set aside. Cook fish fillets for about 5 minutes on each side or until fish flakes easily with a fork, brushing with butter mixture during the last few minutes of cooking. Serve with a large scoop of Nectarine Mint Salsa.

Source: California Peach, Plum, and Nectarine Growers

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Quick Raviolis with Lemon and Mint

4 servings

Ingredients

• 1/4 cup butter
• Juice of 1 lemon
• 1/2 pound large sized ravioli, stuffed with fava beans, spinach or cheese
• 2 tablespoons fresh mint leaves, finely chopped
• Fresh ground pepper
• Parmesan cheese, shredded

Preparation

Cook fresh or frozen ravioli according to instructions. Melt butter in small pot with lemon juice and stir. Drain ravioli and add to pot with butter and lemon, stir well. Put on serving plates—sprinkle with mint, pepper, and Parmesan.

Source: Thecookingguy.com

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Peppermint Meringues

1 dozen

Ingredients

• 2 large egg whites, room temperature
• 1/4 teaspoon cream of tartar
• 1/2 cup sugar
• 1/2 teaspoon peppermint extract

Preparation

Position oven racks to divide oven in thirds. Heat to 200°F. Line 2 baking sheets with nonstick foil.

Beat egg whites in medium bowl with mixer on medium speed until frothy. Add cream of tartar, increase speed to high and beat until soft peaks form when beaters are lifted. Gradually beat in sugar until glossy, stiff peaks form when beaters are lifted. Beat in extract.

Drop heaping measuring teaspoons of meringue 1 in. apart on prepared baking sheets.

Stagger baking sheets on oven racks. Bake 2 hours or until meringues feel firm. Turn off oven; leave meringues in 1 hour or overnight.

Source: Womansday.com

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Dark Cocoa with Peppermint

2 servings

Ingredients

• 3 cups milk (1% or skim)
• 4 heaping teaspoons of dark cocoa powder
• 1/2 cup chopped dark chocolate (use high quality chocolate that has 60% or more cocoa content)
• Ground nutmeg or cinnamon to taste

Preparation

Heat milk to just below boiling. Whisk in cocoa powder and chopped
chocolate, and spices. Keep stirring until well blended and hot. Serve with a peppermint meringue or miniature candy cane.

Source: L.A. Burdick Chocolate café

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Wise Up: Healthy Eating for the Holidays

Tiffany Stafford, Certified Personal Trainer with Oregon Athletic Clubs at Hawthorn Farm, joins us today to share some of tips on staying in shape through the holidays. 

“How do I stop the weight gain?” is a question that echoes through our gyms every holiday season without fail: The answer, of course, encompasses both fitness and nutrition. Making a few good choices can go a long way to keeping off the extra pounds.

I recommend to my clients that their goal not be weight loss or dieting over the holidays, but maintaining their current weight and possibly increase their cardiovascular fitness.  This way they have an attainable goal without the added pressure of trying to lose a significant amount of weight during the biggest eating season of the year. Make a plan to slow down on any grand dieting schemes and schedule in some cardio exercise.

When it comes to making good decisions about food over the holidays I have several tips:

1. Don’t skip meals, even on Turkey Day or Christmas.  Skipping meals slows your metabolism and puts you into what I call ‘Survival Mode’ where your body will refuse to burn the calories you eat, storing the majority of it as fat. Skipping a meal will only ensure that you overeat when you finally do sit down at the table.     
2. Keep alcohol consumption to a minimum by saving it for only the most special occasions.  Alcohol is digested very quickly as sugar, triggering your body to store large amounts of energy as fat, including the food you may be eating while you drink. 
3. Enjoy those family dinners!  When you’re sitting down at those special meals with your friends and family, go ahead, eat and enjoy!  Try to limit yourself to one serving of everything, especially desert, and I guarantee you will still feel full and have a great time while you’re at it. 
4. Limit the extra snacking and sugar opportunities.  Over the holidays the candy dishes, boxes of chocolates, and high calorie treats at the office are everywhere.  

As far as fitness over the holidays is concerned, continue to go to the club regularly and even step up your cardio workouts if you can.  This will help make up for the extra food you’re guaranteed to consume.  Lifting weights 3 times per week and putting in the miles on your favorite cardio machine 3 to 5 days per week will keep you healthy, full of energy, and feeling great about yourself.  Also, be sure to ask one of OAC’s trainers for more personalized advice that will be specific to your goals and circumstances.  We’re here to help and the Holidays are a great time to get the expert advice you need to stay lean and mean! (added exclamation point)

Merry Fitness and a Happy New Year!

It’s Cold Outside, But These Kids Need to Get Active!

Amy Gravseth, Director of Family Programming, shares some of the ways you can keep your kids active on cold and rainy days.

Winter is definitely upon us.  Those days of your children playing in the yard well into the twilight are gone.  Now they are sitting inside trying to find things to do but everything they think of involves a screen of some kind.  You’re desperate to get them active again, but what do you do? Here are some great tips to keep the kids moving all winter long. 

• Get the kiddos involved in a youth class at Oregon Athletic Clubs.  OAC offers everything from Martial Arts to sports classes to youth personal training!
• Get out and get swimming.  Enjoy an indoor pool. Swimming has great cardiovascular benefits, is fun and doesn’t require sun.
• Head up to the mountain.  With snow falling in the mountains, families can gather their snow gear for a day of skiing, snowboarding or sledding.  Any of these activities will get your and your children’s heart rates pumping.
• Have a pillow fight.  Pillow fights are good, old fashion fun.  Surprise your kids while they are sitting on the sofa with a light tap from a pillow and before you know it they’ll counter attack, resulting in fits of laughter and activity.
• Set up an obstacle course in your living/family room.  Go ahead and push all the furniture to the sides of the room (don’t worry, it will go back in place when you’re finished) and start putting together items that children can go under, over and around.  Time the activity and see who gets the best time.
• Build a fort.  Like the obstacle course, children can get involved gathering items around the house to make a play fort.  Walking around the house gathering “building materials” will benefit both the mind and the heart!
• Have a dance party.  Crank the music up and just start dancing.  Encourage the kids to join you.  Call it a 10 minute dance party.  Do it every day at the same time!

Winter doesn’t have to mean staying inside bored.  The fun just has to be moved indoors!

Have a look at our P.E.A.K Youth Schedule  to see some of the ways Oregon Athletic Clubs is working to promote energetic active kids. Celebrate the season with kid friendly events at OAC!

Eat Your Chocolate: It’s Good For You!

Check out some of our favorite recipes this month, incorporating Chocolate: November’s superfood! Don’t forget to stop by the New Leaf Bistro throughout November to try our Nutty Choco Banana Boost Smoothie & pick up recipe handouts.

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Mexican Mole Turkey With Chocolate Chili Baste

8 servings

Ingredients

• 1/2 tablespoon chili flakes
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• 1 teaspoon ground anise
• 1/2 teaspoon ground cloves
• 1 tablespoon cracked black peppercorns
• 2 tablespoons peanut or vegetable oil
• 4 cloves garlic, crushed
• 3 1/2 ounces ground almonds
• 2 tablespoons brown Sugar — softened
• 7 ounces dark chocolate — melted
• 4 1/2 pound turkey crown — skin removed
• 1 3/4 ounce sesame seeds

Preparation

Put all spices in a non-stick frying pan on medium heat, and heat just until spices become fragrant, stirring frequently, about one minute. Transfer to a bowl, and set aside.

Return pan to stove, lower heat. Add peanut oil, garlic, ground almonds and sugar; cook over a gentle heat, lightly toasting almonds. Add chocolate, spices and enough hot water to make a thick paste. Cook two minutes. Cool. Place in a bowl, cover and refrigerate overnight.

Pre-heat oven to 400F. Rub chocolate paste all over turkey crown, massaging it into flesh. Put turkey in roasting pan and drizzle with oil. Place in oven, cook for 20 minutes per pound. Brush with more paste during cooking.

Towards final 10 minutes of cooking, brush with baste and sprinkle with sesame seeds, then finish cooking.

Tips

Turkey cooked in mole sauce is a staple of Mexican cooking and has been enjoyed since the time of the Aztecs. A turkey crown is a whole turkey with the legs removed.

Source:  CDKitchen.com

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STRAWBERRY SALAD WITH BALSAMIC DRESSING

2 servings

Ingredients

• 2 cups arugula (or any salad leaves)
• 2 cups strawberries, halved
• 1/2 cucumber
• 1/4 cup Stilton cheese, with black pepper, crumbled
• 100 ml balsamic vinegar
• Sugar to taste
• 1 oz. dark chocolate, 75% pure

Preparation

Divide the arugula between the plates. Slice the cucumber lengthways, seed and slice into halfmoons. Arrange the Stilton, cucumber and strawberries on the rocket. Drizzle dressing on top.

To make the dressing: Place balsamic vinegar in a saucepan, add sugar and dissolve over a gentle heat. Remove from heat and stir in 2 squares of chocolate. Leave to cool at room temperature. Do not refrigerate or dressing will solidify.

Source: Food.com

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CROSTINI WITH GORGONZOLA, PEARS AND CHOCOLATE

4 servings

Ingredients

• 4 ounces dark chocolate
• 8 slices of crusty bread
• 6 ounces Gorgonzola cheese, room temperature
• 2 ripe pears, cored and thinly sliced
• White pepper
• Hazelnuts, toasted and crushed

Preparation

Toast both sides of bread slices. Melt the 4 ounces of chocolate in the microwave or over a double boiler. Reserve.

Spread the Gorgonzola on each piece of bread and top with a few slices of pear and a pinch of white pepper. Drizzle the chocolate over the top and garnish with a few bits of crushed hazelnuts.

Source: Venchi.ro

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VEGETARIAN CHOCOLATE CHILI

6 servings

Ingredients:

• 2 medium dried ancho chiles
• 1 dried chipotle chile
• 1 teaspoon cumin seeds, toasted
• 1 teaspoon dried oregano, crushed
• 1/8 teaspoon cinnamon
• 1-1/2 teaspoons salt
• 2 tablespoons olive oil
• 2 medium onions, chopped
• 4 garlic cloves, minced
• 3 zucchini and/or yellow squash, cubed
• 3/4 pound kale, stems, ribs discarded, leaves chopped
• 1 teaspoon grated orange zest
• 1/8 teaspoon sugar
• 1 ounce unsweetened chocolate, grated
• 1 (14.5-ounce) can whole tomatoes
• 1-1/4 cups water
• 3 (15-ounce) cans pinto bean

Preparation:

Rinse, dry, cut lengthwise and remove the seeds from the dried ancho  and chipotle chiles. Heat chile peppers in a skillet flat on both sides over medium heat until just tender, about 30 seconds. Cut into small pieces. (Caution: don’t breathe the vapors rising up from the skillet.)

Combine chile peppers and cumin seeds in a grinder and process until finely ground. A mortar and pestle can be used as well. Combine chile mixture with oregano, cinnamon and salt.

Heat oil in a large pot and saute onions unto softened. Mix in garlic and cook, stirring, 1 to 2 minutes. Stir in chile mixture and cook 30 seconds. Add zucchini and kale and cook 5 minutes, covered. Stir in orange zest, sugar, chocolate, tomatoes and juice, and water.

Cover and cook 15 minutes or until vegetables are tender, stirring chili often. When vegetables are cooked through, add beans and cook another 5 minutes. Season with salt. Serve warm.

Source: Sheknows.com

 

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CHOCOLATE FONDUE

2 servings

Ingredients

• 3 ounces bittersweet chocolate, chopped
• 2 tablespoons heavy cream
• 1 tablespoon brewed espresso, (see Kitchen Tip)
• 1/2 teaspoon vanilla extract
• Pinch of salt
• 1 banana, peeled and cut into 8 pieces
• 8 1-inch chunks fresh pineapple
• 4 strawberries

Preparation

Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until almost melted. Remove from the heat and stir until the chocolate melts completely.

Add cream, espresso, vanilla and salt

Pour the chocolate mixture into a serving bowl.  Serve with fruit.

Tips

If you don’t have an espresso maker, look for instant espresso powder at your supermarket.

No double boiler? Mix chocolate and other ingredients together in microwave safe bowl and heat on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes.

Source: EatingWell.com

New Trends in Nails: Shellac, your perfect manicure!

Shellac’s the New “Power Polish!”

14-DAY WEAR. ZERO DRY TIME. MIRROR FINISH. (REALLY!)

Everything you’ve heard about Shellac is true! Set it and forget it. Practical and fearless. The Shellac girl never worries about her nails ‘cause they always go the distance’.

Improve your nails with an armor coat that says, “see you in two weeks!” Plus: zero dry-time UV-curing lets you reach in your purse the second they’re done, and removal is a snap! 10-minutes without soaking, scraping or sanding.

*info from CND.com

What’s Your Baseline?

 Jen Smirl—Programs Manager with Oregon Athletic Clubs at RiverPlace—joins us today to discuss the importance of knowing your starting point when setting your fitness goals.

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It’s important to establish your baseline results so that you can take control over your health and make changes that will last a lifetime.  Please join the OAC Fitness teams at all three clubs for complimentary fitness assessments on Saturday, October 29^th at our Healthy Halloween Expo (12:00 pm -2:00 on a first-come/first-served basis).

All assessments will include: body fat percentage, flexibility, and a strength test.  Certified Personal Trainers will be available to answer all of your questions, and provide consultations on how to tweak your fitness routine for optimum results!

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Ready to find your baseline? Attend our free Healthy Halloween Fitness Expo, or contact your club’s Fitness Department to schedule an appointment with one of OAC’s Certified Personal Trainers!