First of all, I can not believe that 2010 is almost over. What an amazing year! Thank you to all of our wonderful clients for making 2010 as incredible as it was. From the bottom of our hearts at Vita Vie Retreat, I would like to offer our sincere thanks for allowing us to educate, motivate and guide you to better health and wellness.
We look forward to seeing you in the future. 2011 brings exciting new changes for Vita Vie Retreat. We have added Debbie Gottlieb, MSW to our team to teach breathwork and meditation as well as Ryann Smith, RD who is a registered dietitian and will be available for one on one consulting for more in depth nutrition counseling.
We wish you all the best in 2011 and a safe, happy, healthy new year!
Sincerely,
Margot Rutigliano, Mark Whatley & Team
Friday, December 31, 2010
Vita Vie Retreat Best of 2010 - Top 10 Protein Powders
Top 10
Protein Powders making the top ten list contain as few ingredients as possible. These powders contain less than 5mg of cholesterol per serving, are low in sodium, and fat, and are less than 150 calories per serving.
1.) Jay Robb Egg White Protein Powder (vanilla, chocolate, strawberry)
2.) BioPlex Simply Whites Egg Protein Powder (chocolate, vanilla crème, very berry)
3.) MRM All Natural Egg White Protein (chocolate, French vanilla)
4.) Jay Robb Whey Protein Isolate (vanilla, chocolate, strawberry, pina colada,
tropical dreamsicle)
5.) BioChem 100% Whey Protein (chocolate fudge, vanilla, natural flavor)
6.) Healthy N’ Fit 100% Whey Pro-Amino (heavenly chocolate, vanilla ice cream)
7.) Nimbus Nutrition Performance Protein Isolate (Swiss chocolate peanut butter)
8.) Naturade 100% Soy Protein Isolate (natural flavor)
9.) SciFit 100% Soy Protein Isolate (vanilla, chocolate, strawberry)
10.) Universal Advanced Soy Protein (apple cinnamon, chocolate, banana, strawberry)
Room for Improvement
Protein powders on this list contain long artificial ingredient lists and are high in cholesterol, sodium, and fat.
1.) EP2 Muscletropin Blend (rich milk chocolate, smooth vanilla crème)
2.) Universal Milk and Egg Protein (chocolate, vanilla)
3.) 4Ever Fit 4Ever Whey Protein (chocolate, vanilla, cookies and crème)
4.) ABB Pure Pro Powder (chocolate malt, vanilla praline, strawberry banana)
5.) AllMAx Nutrition AllWhey (butterscotch maple fudge, chocolate, vanilla)
6.) CytoSport Complete Whey (cocoa bean, vanilla bean)
7.) LA Muscle LA Whey (chocolate, vanilla)
8.) Dymatize Elite Whey Protein Isolate (Berry blast, butter crème toffee, mocha)
9.) Myofusion Advanced Muscle Building Protein (banana perfection, delicious vanilla)
10.) Optimum 100% Soy Protein (Dutch chocolate, strawberry smoothie)
Protein Powders making the top ten list contain as few ingredients as possible. These powders contain less than 5mg of cholesterol per serving, are low in sodium, and fat, and are less than 150 calories per serving.
1.) Jay Robb Egg White Protein Powder (vanilla, chocolate, strawberry)
2.) BioPlex Simply Whites Egg Protein Powder (chocolate, vanilla crème, very berry)
3.) MRM All Natural Egg White Protein (chocolate, French vanilla)
4.) Jay Robb Whey Protein Isolate (vanilla, chocolate, strawberry, pina colada,
tropical dreamsicle)
5.) BioChem 100% Whey Protein (chocolate fudge, vanilla, natural flavor)
6.) Healthy N’ Fit 100% Whey Pro-Amino (heavenly chocolate, vanilla ice cream)
7.) Nimbus Nutrition Performance Protein Isolate (Swiss chocolate peanut butter)
8.) Naturade 100% Soy Protein Isolate (natural flavor)
9.) SciFit 100% Soy Protein Isolate (vanilla, chocolate, strawberry)
10.) Universal Advanced Soy Protein (apple cinnamon, chocolate, banana, strawberry)
Room for Improvement
Protein powders on this list contain long artificial ingredient lists and are high in cholesterol, sodium, and fat.
1.) EP2 Muscletropin Blend (rich milk chocolate, smooth vanilla crème)
2.) Universal Milk and Egg Protein (chocolate, vanilla)
3.) 4Ever Fit 4Ever Whey Protein (chocolate, vanilla, cookies and crème)
4.) ABB Pure Pro Powder (chocolate malt, vanilla praline, strawberry banana)
5.) AllMAx Nutrition AllWhey (butterscotch maple fudge, chocolate, vanilla)
6.) CytoSport Complete Whey (cocoa bean, vanilla bean)
7.) LA Muscle LA Whey (chocolate, vanilla)
8.) Dymatize Elite Whey Protein Isolate (Berry blast, butter crème toffee, mocha)
9.) Myofusion Advanced Muscle Building Protein (banana perfection, delicious vanilla)
10.) Optimum 100% Soy Protein (Dutch chocolate, strawberry smoothie)
Vita Vie Best of 2010 - Top 10 Fitness Gadgets
1. Nike + Sportband (www.nike.com - $59)
The Nike+ Sportband can "talk" with a sensor in your sneaker to give you all the details (time, pace, distance) about your run, and will even automatically upload the information to Nike's training site so you can track your workouts.
2. Wi-Fi Body Scale (www.wiithings.com - $159)
The Wi-Fi Body Scale won't just tell you your weight, it'll share it. The scale has a built-in wireless connection that it uses to send your weight and body fat information straight to your iPhone, your web page, and even the Twitter.
3. Phillips Activa Music Player (www.usa.philips.com - $129.99)
The Philips Activa music player has a unique feature called 'TempoMusic,' which analyzes your music library to later match songs to your aerobic intensity. Activa can help keep you motivated by shouting out feedback on your progress in addition to words of encouragement while automatically selecting the appropriate music to match the pace of your workout or give you a boost when needed.
4. Body Bugg (www.bodybugg.com - $165)
The bodybugg calorie management system is a proven solution in weight loss management. The bodybugg system works by keeping an accurate daily record of calories consumed vs. burned making it easier to stay informed, make decisions and more effectively manage your weight.
5. Wii Fit (www.wiishopexpress.com – $339.99 – $398.99)
Get in shape by playing a game and having fun, the Wii Fit gets you up off the couch and moving. Choose from a variety of sports games, workouts, and much more.
6. Polar Strapless heart rate monitor (www.heartratemonitorsUSA.com/Polar - $59.95)
Get an accurate heart rate reading by simply touching the polar wrist watch. Your current heart rate will be displayed without the use of a chest strap.
7. Motorola Wireless Sweat proof Headsets (www.motorola.com - $66)
Whether at the gym or outside, listen to your favorite music without the hassle of tangled wires or headphones that fall out of your ears.
8. Select Tech Adjustable Dumbbells (www.bowflexselecttech.com -$399)
A home gym with just two dumbbells, perform a multitude of exercises with the use of Select Tech dumbbells that adjust from 5 to 52.5 pounds. These dumbbells can be adjusted in increments of 2.5 pounds.
9. UGI Ball (www.Ugifit.com - $129)
As a cross between a beanbag, a weighted medicine ball and a stress ball, the Ugi ball is the latest fitness ball. At 15 inches in diameter, it's a great add-on to home workouts. Plus, its attractive design means you don't have to hide it in the closet when you're done. Use it for warm-ups, cardio, strength training (it's available from six to 12 pounds) and flexibility.
10. Lose It iphone fitness app (free downloadable app)
Succeed at weight loss with Lose It! Set goals and establish a daily calorie budget that enables you to meet them. Stay on track each day by recording your food and exercise and staying within your budget. Enter food and exercise easily using a searchable database. Quickly re-enter foods and meals you’ve had in the past.
The Nike+ Sportband can "talk" with a sensor in your sneaker to give you all the details (time, pace, distance) about your run, and will even automatically upload the information to Nike's training site so you can track your workouts.
2. Wi-Fi Body Scale (www.wiithings.com - $159)
The Wi-Fi Body Scale won't just tell you your weight, it'll share it. The scale has a built-in wireless connection that it uses to send your weight and body fat information straight to your iPhone, your web page, and even the Twitter.
3. Phillips Activa Music Player (www.usa.philips.com - $129.99)
The Philips Activa music player has a unique feature called 'TempoMusic,' which analyzes your music library to later match songs to your aerobic intensity. Activa can help keep you motivated by shouting out feedback on your progress in addition to words of encouragement while automatically selecting the appropriate music to match the pace of your workout or give you a boost when needed.
4. Body Bugg (www.bodybugg.com - $165)
The bodybugg calorie management system is a proven solution in weight loss management. The bodybugg system works by keeping an accurate daily record of calories consumed vs. burned making it easier to stay informed, make decisions and more effectively manage your weight.
5. Wii Fit (www.wiishopexpress.com – $339.99 – $398.99)
Get in shape by playing a game and having fun, the Wii Fit gets you up off the couch and moving. Choose from a variety of sports games, workouts, and much more.
6. Polar Strapless heart rate monitor (www.heartratemonitorsUSA.com/Polar - $59.95)
Get an accurate heart rate reading by simply touching the polar wrist watch. Your current heart rate will be displayed without the use of a chest strap.
7. Motorola Wireless Sweat proof Headsets (www.motorola.com - $66)
Whether at the gym or outside, listen to your favorite music without the hassle of tangled wires or headphones that fall out of your ears.
8. Select Tech Adjustable Dumbbells (www.bowflexselecttech.com -$399)
A home gym with just two dumbbells, perform a multitude of exercises with the use of Select Tech dumbbells that adjust from 5 to 52.5 pounds. These dumbbells can be adjusted in increments of 2.5 pounds.
9. UGI Ball (www.Ugifit.com - $129)
As a cross between a beanbag, a weighted medicine ball and a stress ball, the Ugi ball is the latest fitness ball. At 15 inches in diameter, it's a great add-on to home workouts. Plus, its attractive design means you don't have to hide it in the closet when you're done. Use it for warm-ups, cardio, strength training (it's available from six to 12 pounds) and flexibility.
10. Lose It iphone fitness app (free downloadable app)
Succeed at weight loss with Lose It! Set goals and establish a daily calorie budget that enables you to meet them. Stay on track each day by recording your food and exercise and staying within your budget. Enter food and exercise easily using a searchable database. Quickly re-enter foods and meals you’ve had in the past.
Thursday, December 30, 2010
Favorite Workout
What was your favorite workout of 2010? It can be from Vita Vie Retreat or your own, please let us know.
The Wonderful World of Water
How critical is water to the body? Would you use a car without fuel?
The adult body is made up of 70 percent water; 85 percent of the blood, 75 percent of muscle, and 22 percent of bone in the body is water (MayoClinic). This makes the importance of staying hydrated crucial, as the body uses water to perform properly all day long, especially during exercise. The body’s sources of water are from food (1/3) and from liquid (2/3). Water output occurs through urination (1.5-2quarts/day), defecation (4-8oz/day), breathing (10-12 oz/day), and sweating (>1 quart/hr during exercise, depending on intensity and duration).
Dehydration causes fatigue and decreased effort during workouts, hindering results. At 2 percent dehydration, the body loses 20 percent of its output. One may feel as though he/she is putting in maximum effort, but to someone else watching, it will only be seen as 80 percent effort. In the first stage of dehydration, water is taken from the skin and muscles, thus one stops sweating. The second stage is when water is taken from the blood, causing the heart to beat faster to pump the thicker blood around the body. In the third stage, the most severe, the gut shuts down, digestion cannot occur and one’s metabolism is significantly slowed.
Besides the aforementioned stages, dehydration causes the body to hold on to water, water retention, in order to have enough water to carry out the necessary functions. When water is consumed, it is used in the digestion process to breakdown food, and then it carries nutrients and oxygen into cells throughout the body. In addition, water is utilized in the kidneys where it is used to flush out the toxins and remove waste in the body so constipation does not occur. The buildup of these toxins is the main reason why dehydration causes a decrease in energy.
To increase your energy and defy the anti-aging process, staying properly hydrated should be a priority. One of the ways water helps keep the body young is by acting as a cushion for the joints, keeping them supple and well lubricated. Additionally without water, toxins are deposited underneath the skin which allows for the quicker formation of creases in the skin, wrinkles. A loss of elasticity and collagen also result giving the appearance of aged and dried out skin. With adequate hydration, a consistent supply of oxygen is delivered to the cells allowing for cell regeneration and the formation of collagen and elastin. Younger looking skin will form, without fine lines and wrinkles.
Along with the anti-aging process, water also plays a significant part in the weight loss process, as a certain amount is necessary to keep the body functioning properly, including keeping the metabolism in high gear. During exercise, water helps to regulate body temperature; a lack of water causes headaches and heat exhaustion. This decreases your intensity and ability to burn calories at the higher rate that occurs during exercise. Besides increasing the rate of burning calories, water can reduce the number of calories being consumed. This is done by suppressing the appetite; the signal for thirst is often confused for hunger, thus drinking water before a meal will help to prevent over eating. Just as it is important to keep the oil in a car at the proper level, it is vital to keep the body hydrated with the right amount of water all day long.
To stay properly hydrated, a baseline is to drink 1oz of water per 2.2 pounds of bodyweight throughout the day. One should always drink on a schedule, not by thirst. Drinking 4-6oz of water that is cool in temperature every 10 minutes is a schedule that will allow the body to stay hydrated. Drinking an excessive amount of water at a time overloads the body’s cells so all of the water cannot be used, instead it is flushed out of the body through urination, and one has to use the bathroom constantly. Staying hydrated by drinking water throughout the day will ensure one can put maximum effort into exercising, and reap the benefits of faster results with less injury.
The adult body is made up of 70 percent water; 85 percent of the blood, 75 percent of muscle, and 22 percent of bone in the body is water (MayoClinic). This makes the importance of staying hydrated crucial, as the body uses water to perform properly all day long, especially during exercise. The body’s sources of water are from food (1/3) and from liquid (2/3). Water output occurs through urination (1.5-2quarts/day), defecation (4-8oz/day), breathing (10-12 oz/day), and sweating (>1 quart/hr during exercise, depending on intensity and duration).
Dehydration causes fatigue and decreased effort during workouts, hindering results. At 2 percent dehydration, the body loses 20 percent of its output. One may feel as though he/she is putting in maximum effort, but to someone else watching, it will only be seen as 80 percent effort. In the first stage of dehydration, water is taken from the skin and muscles, thus one stops sweating. The second stage is when water is taken from the blood, causing the heart to beat faster to pump the thicker blood around the body. In the third stage, the most severe, the gut shuts down, digestion cannot occur and one’s metabolism is significantly slowed.
Besides the aforementioned stages, dehydration causes the body to hold on to water, water retention, in order to have enough water to carry out the necessary functions. When water is consumed, it is used in the digestion process to breakdown food, and then it carries nutrients and oxygen into cells throughout the body. In addition, water is utilized in the kidneys where it is used to flush out the toxins and remove waste in the body so constipation does not occur. The buildup of these toxins is the main reason why dehydration causes a decrease in energy.
To increase your energy and defy the anti-aging process, staying properly hydrated should be a priority. One of the ways water helps keep the body young is by acting as a cushion for the joints, keeping them supple and well lubricated. Additionally without water, toxins are deposited underneath the skin which allows for the quicker formation of creases in the skin, wrinkles. A loss of elasticity and collagen also result giving the appearance of aged and dried out skin. With adequate hydration, a consistent supply of oxygen is delivered to the cells allowing for cell regeneration and the formation of collagen and elastin. Younger looking skin will form, without fine lines and wrinkles.
Along with the anti-aging process, water also plays a significant part in the weight loss process, as a certain amount is necessary to keep the body functioning properly, including keeping the metabolism in high gear. During exercise, water helps to regulate body temperature; a lack of water causes headaches and heat exhaustion. This decreases your intensity and ability to burn calories at the higher rate that occurs during exercise. Besides increasing the rate of burning calories, water can reduce the number of calories being consumed. This is done by suppressing the appetite; the signal for thirst is often confused for hunger, thus drinking water before a meal will help to prevent over eating. Just as it is important to keep the oil in a car at the proper level, it is vital to keep the body hydrated with the right amount of water all day long.
To stay properly hydrated, a baseline is to drink 1oz of water per 2.2 pounds of bodyweight throughout the day. One should always drink on a schedule, not by thirst. Drinking 4-6oz of water that is cool in temperature every 10 minutes is a schedule that will allow the body to stay hydrated. Drinking an excessive amount of water at a time overloads the body’s cells so all of the water cannot be used, instead it is flushed out of the body through urination, and one has to use the bathroom constantly. Staying hydrated by drinking water throughout the day will ensure one can put maximum effort into exercising, and reap the benefits of faster results with less injury.
Wednesday, December 29, 2010
Weekly Nutrition Challenge
Utilize 2-3 different fresh herbs each night when making dinner.
Examples:
Chicken – rosemary, tarragon, basil, oregano, thyme, sage, cilantro, parsley
Fish - dill, basil, oregano, thyme, parsley, marjoram
Meat – tarragon, oregano, basil, thyme, parsley
Examples:
Chicken – rosemary, tarragon, basil, oregano, thyme, sage, cilantro, parsley
Fish - dill, basil, oregano, thyme, parsley, marjoram
Meat – tarragon, oregano, basil, thyme, parsley
Chicken Tetrazzini Casserole
Yield: 6 servings
Ingredients:
Olive oil cooking spray
½ lb Whole wheat pasta (penne)
1T Olive oil
6oz Cremini mushrooms, sliced
¼ c Onion, finely diced
1ea Carrot, medium, peeled, halved lengthwise, and thinly sliced
½ tsp. Sea salt
2c Chicken broth, low fat, low sodium
1/3c Sour cream, low fat
3T Parsley, freshly chopped
1oz Parmigiano-Reggiano cheese, finely grated
2tsp. Tarragon, finely chopped
½ tsp. Lemon zest, finely grated
1T Lemon juice, fresh
5oz Chicken breast, roasted, pulled into bite sized pieces
¾ c Peas, frozen and thawed
¾ c Almonds, roughly chopped
Method of Preparation:
1. Preheat oven to 400 degrees F. Lightly coat casserole dish with cooking spray.
2. Cook pasta until al dente, drain and cool under cold water, set aside.
3. In a medium sized skillet, heat olive oil and add mushrooms, onion, and carrot and cook about 1 minute. Add salt and cook until carrots have softened and mushrooms are golden brown.
4. Add chicken broth, bring to a boil, reduce to a simmer about 5 minutes. Transfer three quarters of vegetables and broth to a blender and puree until smooth. Add sour cream, parsley, half of cheese, tarragon, lemon zest, and juice, puree until well blended.
5. Return mixture to skillet and mix with pasta, chicken, and peas. Transfer to casserole dish and sprinkle rest of cheese and almonds on top. Bake until sauce is bubbling and top is golden brown, about 25 minutes.
Calories: 269 (1 ½ cup serving)
Ingredients:
Olive oil cooking spray
½ lb Whole wheat pasta (penne)
1T Olive oil
6oz Cremini mushrooms, sliced
¼ c Onion, finely diced
1ea Carrot, medium, peeled, halved lengthwise, and thinly sliced
½ tsp. Sea salt
2c Chicken broth, low fat, low sodium
1/3c Sour cream, low fat
3T Parsley, freshly chopped
1oz Parmigiano-Reggiano cheese, finely grated
2tsp. Tarragon, finely chopped
½ tsp. Lemon zest, finely grated
1T Lemon juice, fresh
5oz Chicken breast, roasted, pulled into bite sized pieces
¾ c Peas, frozen and thawed
¾ c Almonds, roughly chopped
Method of Preparation:
1. Preheat oven to 400 degrees F. Lightly coat casserole dish with cooking spray.
2. Cook pasta until al dente, drain and cool under cold water, set aside.
3. In a medium sized skillet, heat olive oil and add mushrooms, onion, and carrot and cook about 1 minute. Add salt and cook until carrots have softened and mushrooms are golden brown.
4. Add chicken broth, bring to a boil, reduce to a simmer about 5 minutes. Transfer three quarters of vegetables and broth to a blender and puree until smooth. Add sour cream, parsley, half of cheese, tarragon, lemon zest, and juice, puree until well blended.
5. Return mixture to skillet and mix with pasta, chicken, and peas. Transfer to casserole dish and sprinkle rest of cheese and almonds on top. Bake until sauce is bubbling and top is golden brown, about 25 minutes.
Calories: 269 (1 ½ cup serving)
Monday, December 27, 2010
Renew You in 2011!
Join us for your fitness retreat and renew you! Book a retreat 6 nights or more from January 1 - January 31 and get $200 Off!
To book your retreat, go to http://www.bvretreat.com/.
To book your retreat, go to http://www.bvretreat.com/.
Saturday, December 25, 2010
Happy Holidays from Vita Vie Retreat!
Wishing you and yours a healthy, happy 2011.
Best in Health & Wellness,
Vita Vie Retreat
Get healthy with us in 2011! Book your fitness retreat today at http://www.bvretreat.com.
Monday, December 20, 2010
Intensity : Are You Working Hard Enough?
The rate of perceived exertion or how hard you are working is a critical piece of information when determining the number of calories burned and trying to lose weight. Many people exercise at a lower intensity because they do not put in all of their effort, simply because it is easier. As a result, fewer calories are burned and results will take longer to achieve. Intensity is about pushing yourself, getting the best workout you possibly can, and seeing what you are capable of achieving. Exercising with intensity in mind will bring about the changes desired.
The most common way of determining the level of intensity you are working at is by using a breathing scale ranging from 1 to 10. A 1 on the breathing scale is when one is able to have a full conversation, and 10 means one is not able to speak. The majority of the workout should range between 6 to 9 on the scale; this means the heart rate is high enough for a continuous calorie burn (American Council on Exercise). This will ensure you will get the most benefits out of your workout because you are putting in enough effort.
Take this scenario, for example - If one were to exercise for 2 hours at a lower intensity and another individual exercised at a higher intensity for 1 hour, the calorie burn would be approximately equal. This shows that intensity is key and the higher the intensity, the less time spent working out with more calories burned. Working at a higher intensity makes one’s heart pump faster to circulate blood to the rest of the body, and the lungs work harder to deliver oxygen to the muscles. After a while of working out at a high level of intensity, the heart and lungs become better conditioned to dealing with strenuous or high impact activity, making the body overall, well conditioned for all daily and exercise related activities.
For continuous results, one should check the intensity level throughout the workout. What you put in is essentially what you get in return. The harder you push yourself, upping the intensity, the higher the calorie burn will be, leading to a healthier body.
Learn about perceived rate of exertion at one of our fitness retreats! To learn more, go to http://www.bvretreat.com/.
The most common way of determining the level of intensity you are working at is by using a breathing scale ranging from 1 to 10. A 1 on the breathing scale is when one is able to have a full conversation, and 10 means one is not able to speak. The majority of the workout should range between 6 to 9 on the scale; this means the heart rate is high enough for a continuous calorie burn (American Council on Exercise). This will ensure you will get the most benefits out of your workout because you are putting in enough effort.
Take this scenario, for example - If one were to exercise for 2 hours at a lower intensity and another individual exercised at a higher intensity for 1 hour, the calorie burn would be approximately equal. This shows that intensity is key and the higher the intensity, the less time spent working out with more calories burned. Working at a higher intensity makes one’s heart pump faster to circulate blood to the rest of the body, and the lungs work harder to deliver oxygen to the muscles. After a while of working out at a high level of intensity, the heart and lungs become better conditioned to dealing with strenuous or high impact activity, making the body overall, well conditioned for all daily and exercise related activities.
For continuous results, one should check the intensity level throughout the workout. What you put in is essentially what you get in return. The harder you push yourself, upping the intensity, the higher the calorie burn will be, leading to a healthier body.
Learn about perceived rate of exertion at one of our fitness retreats! To learn more, go to http://www.bvretreat.com/.
Brownie Cookies
Yield: 4 dozen cookies
¼ cup Stevia
½ cup Packed brown sugar
½ cup butter, softened
¼ cup Canola oil
¼ cup Lite chocolate syrup
2 Egg whites
1 Egg
1 tsp Vanilla
2 ¼ cups All-purpose flour
1/3 cup Unsweetened baking cocoa
1 ½ tsp Baking soda
½ tsp Salt
1 cup Dark chocolate chips (6 oz)
1 cup Dried cranberries
½ cup Chopped walnuts, toasted
1.) Heat oven to 350°F. Spray cookie sheets with cooking spray. In large bowl, beat sugars, butter and oil with electric mixer on low speed until blended. Beat in chocolate syrup, egg whites, egg and vanilla.
2.) Beat in flour, cocoa, baking soda and salt until well blended. Stir in chocolate chips, cranberries and walnuts. Drop by rounded tablespoonfuls about 2 inches apart onto cookie sheets.
3.) Bake 10 to 13 minutes or until set. Cool 2 minutes; remove from cookie sheets to cooling rack.
Nutritional Information:
Calories per cookie: 100
Sunday, December 19, 2010
Retreat Update : Now Accepting Saturday Arrivals
We are now accepting Saturday arrivals again. Due to the need for flexible check in days, we have decided to bring back an additional check in day. Hopefully this will ease concerns with regards to check ins. Hope to see all of you soon!
To book your fitness retreat online, go to http://www.bvretreat.com/.
To book your fitness retreat online, go to http://www.bvretreat.com/.
Tuesday, December 14, 2010
Weekly Recipe : Muesli
Enjoy Muesli
By Mandy Twardowski
Yield: 6 (1cup servings)
3cups Old Fashioned Oats
6 Tbl Greek Yogurt
1/3 c Brown Sugar
2Tbl Pure Maple Syrup
1 ½ each Apples, small dice
¼ cup Dried Apricots, diced
¼ cup Raisins
¼ cup Walnuts, chopped, Almonds, slivered
3 Tbl Pumpkin Seeds
½ cup Grapes
1 cup Mixed Berries, Fresh
1 ½ cups Skim Milk
Dash Cinnamon
Dash Nutmeg
Method of Preparation:
1.) Put oats in 1 ½ cups water, cover tightly and soak overnight.
2.) Add yogurt, brown sugar, and maple syrup to the oats and mix well.
3.) Add apple, apricots, raisins, walnuts, almonds, and pumpkin seeds and fold in.
4.) Add milk, cinnamon, and nutmeg and gently combine.
5.) Sprinkle grapes and fresh berries on top.
Calories: 265 per cup
To book your fitness retreat, go to http://www.bvretreat.com/
By Mandy Twardowski
Yield: 6 (1cup servings)
3cups Old Fashioned Oats
6 Tbl Greek Yogurt
1/3 c Brown Sugar
2Tbl Pure Maple Syrup
1 ½ each Apples, small dice
¼ cup Dried Apricots, diced
¼ cup Raisins
¼ cup Walnuts, chopped, Almonds, slivered
3 Tbl Pumpkin Seeds
½ cup Grapes
1 cup Mixed Berries, Fresh
1 ½ cups Skim Milk
Dash Cinnamon
Dash Nutmeg
Method of Preparation:
1.) Put oats in 1 ½ cups water, cover tightly and soak overnight.
2.) Add yogurt, brown sugar, and maple syrup to the oats and mix well.
3.) Add apple, apricots, raisins, walnuts, almonds, and pumpkin seeds and fold in.
4.) Add milk, cinnamon, and nutmeg and gently combine.
5.) Sprinkle grapes and fresh berries on top.
Calories: 265 per cup
To book your fitness retreat, go to http://www.bvretreat.com/
Monday, December 13, 2010
The Vita Series : Weight Loss Made Simple
We see so many people on a regular basis who want to "undo" everything they've done to their bodies in one week with us. While I would love to be able to provide that, it's simply not realistic. The following article provides a glimpse into weight loss and the safest way to lose weight -- the old fashioned way.
Weight Loss Made Simple ~ The Explanation
Over 40 million individuals worldwide are obese, meaning a person is 20 percent over his/her ideal body weight. A huge factor in this equation is the lack of knowledge about weight loss, and what is effective for safe weight loss to occur. Although, this number of obese individuals is on the rise, it can be decreased with determination, effort, and commitment. We have become a culture addicted to instant gratification. Shops, plastic surgery centers, online stores and drive through restaurants provide the luxury of getting what we want and getting it quickly. Unfortunately, weight loss is one area where hard work and consistency over time is the best route for results that can be sustained and optimal health.
An individual gains weight by consuming more calories than he/she is burning. In order to lose weight it is necessary to create a calorie deficit, calories consumed needs to be less than calories burned. If 3500 calories, which is equal to one pound of fat, are deducted from one’s diet, there will be a result of a one pound weight loss over the course of a week. One should strive for a 1-2 pound weight loss per week for a safe, slow, and steady decrease in body weight. A common misunderstanding is the desire to lose a large amount of weight in a short period of time, and thinking this is healthy. Weight gain does not occur over a short period of time, and therefore should not be lost quickly. The body wants to stay in homeostasis, maintain its current internal state (current weight). Therefore if the weight is lost very quickly, the body cannot adjust properly to such a dramatic loss, and will do whatever it can to hold on to calories to go back towards maintaining homeostasis, one’s previous weight. Losing weight gradually allows the body to adjust and better maintain the loss in body weight.
As mentioned above, it is necessary to create a calorie deficit to lose weight, but it is possible to create an unhealthy calorie deficit. This means an adult taking in less than 1200 calories per day is consuming too few calories to support the individual’s daily activities, never mind exercise. A deficit of 500-1,000 calories is a safe deficit to lose 1-2 pounds per week, and have enough energy for daily activities and exercise (American Dietetic Association). With such a severe decrease in calories, one’s body goes into starvation mode. This is when the body knows it is not getting enough calories so it starts to conserve energy by storing all of the calories coming in, not allowing one to shed excess weight. If this deficit is continued, the body will eventually begin to breakdown one’s muscles and use them as energy. This is why it is strongly discouraged going below 1200 calories per day.
Contrary to consuming too few calories, taking in too many calories because one thinks he/she is exercising vigorously and needs the extra calories, also creates weight gain. This is why it is important to calculate the number of calories a person burns throughout the day including exercise. This number of calories should not be increased if one is trying to lose weight.
If one is exercising vigorously, such as at a retreat (Vita Vie Retreat), then it is very important to fuel and refuel the body properly before and after each exercise session. In order for one to work hard and put in all of his/her effort into the workout to burn as many calories as possible, there needs to be fuel (food) in the body before starting the workout. Thus a pre-workout meal is very important in the weight loss process. After exercise one’s metabolism is at its highest, meaning it is capable of burning the most calories, and should be refueled immediately after a workout session to be prepared for the next one. This will ensure the body will not break down muscle to replenish what was lost through exercise. The pre and post workout meals, however, need to be within one’s calorie allotment for the day.
The importance of calorie consumption should not be overlooked when it comes to weight loss. The amount of calories coming in need to be less than the amount of calories being expended; this will allow for weight loss to occur. A slow and steady weight loss is most effective for losing and maintaining one’s weight loss. A dramatic cut in calories is an ineffective method of weight loss causing the body to enter starvation mode. A large increase in calories due to exercise is also not recommended as it will cause weight gain. A very effective way to jumpstart one’s weight loss is through a retreat, with proper pre and post workout meals throughout the day. With this knowledge in hand, along with determination, effort, and commitment, the rate of obesity will no longer be on the rise.
To learn more about weight loss, visit us at Vita Vie Retreat for your fitness retreat! 800.768.5708
Weight Loss Made Simple ~ The Explanation
Over 40 million individuals worldwide are obese, meaning a person is 20 percent over his/her ideal body weight. A huge factor in this equation is the lack of knowledge about weight loss, and what is effective for safe weight loss to occur. Although, this number of obese individuals is on the rise, it can be decreased with determination, effort, and commitment. We have become a culture addicted to instant gratification. Shops, plastic surgery centers, online stores and drive through restaurants provide the luxury of getting what we want and getting it quickly. Unfortunately, weight loss is one area where hard work and consistency over time is the best route for results that can be sustained and optimal health.
An individual gains weight by consuming more calories than he/she is burning. In order to lose weight it is necessary to create a calorie deficit, calories consumed needs to be less than calories burned. If 3500 calories, which is equal to one pound of fat, are deducted from one’s diet, there will be a result of a one pound weight loss over the course of a week. One should strive for a 1-2 pound weight loss per week for a safe, slow, and steady decrease in body weight. A common misunderstanding is the desire to lose a large amount of weight in a short period of time, and thinking this is healthy. Weight gain does not occur over a short period of time, and therefore should not be lost quickly. The body wants to stay in homeostasis, maintain its current internal state (current weight). Therefore if the weight is lost very quickly, the body cannot adjust properly to such a dramatic loss, and will do whatever it can to hold on to calories to go back towards maintaining homeostasis, one’s previous weight. Losing weight gradually allows the body to adjust and better maintain the loss in body weight.
As mentioned above, it is necessary to create a calorie deficit to lose weight, but it is possible to create an unhealthy calorie deficit. This means an adult taking in less than 1200 calories per day is consuming too few calories to support the individual’s daily activities, never mind exercise. A deficit of 500-1,000 calories is a safe deficit to lose 1-2 pounds per week, and have enough energy for daily activities and exercise (American Dietetic Association). With such a severe decrease in calories, one’s body goes into starvation mode. This is when the body knows it is not getting enough calories so it starts to conserve energy by storing all of the calories coming in, not allowing one to shed excess weight. If this deficit is continued, the body will eventually begin to breakdown one’s muscles and use them as energy. This is why it is strongly discouraged going below 1200 calories per day.
Contrary to consuming too few calories, taking in too many calories because one thinks he/she is exercising vigorously and needs the extra calories, also creates weight gain. This is why it is important to calculate the number of calories a person burns throughout the day including exercise. This number of calories should not be increased if one is trying to lose weight.
If one is exercising vigorously, such as at a retreat (Vita Vie Retreat), then it is very important to fuel and refuel the body properly before and after each exercise session. In order for one to work hard and put in all of his/her effort into the workout to burn as many calories as possible, there needs to be fuel (food) in the body before starting the workout. Thus a pre-workout meal is very important in the weight loss process. After exercise one’s metabolism is at its highest, meaning it is capable of burning the most calories, and should be refueled immediately after a workout session to be prepared for the next one. This will ensure the body will not break down muscle to replenish what was lost through exercise. The pre and post workout meals, however, need to be within one’s calorie allotment for the day.
The importance of calorie consumption should not be overlooked when it comes to weight loss. The amount of calories coming in need to be less than the amount of calories being expended; this will allow for weight loss to occur. A slow and steady weight loss is most effective for losing and maintaining one’s weight loss. A dramatic cut in calories is an ineffective method of weight loss causing the body to enter starvation mode. A large increase in calories due to exercise is also not recommended as it will cause weight gain. A very effective way to jumpstart one’s weight loss is through a retreat, with proper pre and post workout meals throughout the day. With this knowledge in hand, along with determination, effort, and commitment, the rate of obesity will no longer be on the rise.
To learn more about weight loss, visit us at Vita Vie Retreat for your fitness retreat! 800.768.5708
Tuesday, December 7, 2010
Nutrition Challenge
Incorporate at least four different colors in every meal you consume throughout the day. Try this challenge throughout the rest of your week!
Come learn with us! Visit us at http://www.bvretreat.com/ for more information on retreats!
Come learn with us! Visit us at http://www.bvretreat.com/ for more information on retreats!
Christmas Bars
Yield: 48 Bars
Ingredients:
For the Base:
½ c Agave Sweetener
¾ c Smart Balance Margarine
1 tsp Vanilla Extract
1 ea Egg
1 c Whole Wheat Flour
1 c All-Purpose Flour
1 c Diced Candied Red and Green Fruit
½ c Dark Chocolate chips
½ c Pecans, chopped
For the Glaze:
1c Powdered Sugar
1-2 Tbl Skim Milk
2 drops Red Food Coloring
Method of Preparation:
1. Preheat oven to 350°F. Beat margarine in medium sized bowl until fluffy. Add agave and vanilla, blend well.
2. Add flour, thoroughly mix. Spread dough in ungreased brownie pan.
3. Sprinkle half of the dough with the candied fruit, and sprinkle the other half with chocolate chips and pecans.
4. Press toppings lightly into dough. Bake for 25-30 minutes, until edges are a light golden brown. Cool completely.
5. For the glaze, in a small bowl, mix food coloring, powered sugar and enough milk for drizzling consistency; blend until smooth.
6. Drizzle red glaze across both sets of bars. Cut into 48 bars and serve.
Nutritional Information:
Calories Per Bar: 110 calories
Ingredients:
For the Base:
½ c Agave Sweetener
¾ c Smart Balance Margarine
1 tsp Vanilla Extract
1 ea Egg
1 c Whole Wheat Flour
1 c All-Purpose Flour
1 c Diced Candied Red and Green Fruit
½ c Dark Chocolate chips
½ c Pecans, chopped
For the Glaze:
1c Powdered Sugar
1-2 Tbl Skim Milk
2 drops Red Food Coloring
Method of Preparation:
1. Preheat oven to 350°F. Beat margarine in medium sized bowl until fluffy. Add agave and vanilla, blend well.
2. Add flour, thoroughly mix. Spread dough in ungreased brownie pan.
3. Sprinkle half of the dough with the candied fruit, and sprinkle the other half with chocolate chips and pecans.
4. Press toppings lightly into dough. Bake for 25-30 minutes, until edges are a light golden brown. Cool completely.
5. For the glaze, in a small bowl, mix food coloring, powered sugar and enough milk for drizzling consistency; blend until smooth.
6. Drizzle red glaze across both sets of bars. Cut into 48 bars and serve.
Nutritional Information:
Calories Per Bar: 110 calories
Thursday, December 2, 2010
Recipe : Chicken with Dijon Lime Sauce
Chicken With Dijon Lime Sauce
By Mandy Twardowski
Indredients
4 thin sliced chicken cutlets
3 tablespoons dijon mustard
1 clove minced garlic
Salt (to taste)
Pepper (to taste)
1 Lime (juice and zest)
1 tablespoon light mayonnaise
1 teaspoon parsley
Directions
Preheat oven to 375 degrees
Mix - mustard, garlic, salt, pepper, mayo, lime juice and zest, parsley
Dip - each piece of chicken fully into sauce and place on foil lined baking sheet
Cook - 7 minutes then turn each piece and cook 7 minutes longer
Makes 2 Servings, 240 calories per serving
Suggested Side Dishes: brown rice, cranberry & walnut salad, mushroom risotto, mashed sweet potato
To book your fitness retreat, go to: http://www.bvretreat.com/
By Mandy Twardowski
Indredients
4 thin sliced chicken cutlets
3 tablespoons dijon mustard
1 clove minced garlic
Salt (to taste)
Pepper (to taste)
1 Lime (juice and zest)
1 tablespoon light mayonnaise
1 teaspoon parsley
Directions
Preheat oven to 375 degrees
Mix - mustard, garlic, salt, pepper, mayo, lime juice and zest, parsley
Dip - each piece of chicken fully into sauce and place on foil lined baking sheet
Cook - 7 minutes then turn each piece and cook 7 minutes longer
Makes 2 Servings, 240 calories per serving
Suggested Side Dishes: brown rice, cranberry & walnut salad, mushroom risotto, mashed sweet potato
To book your fitness retreat, go to: http://www.bvretreat.com/
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