Congratulations to Maggie Scott, First PLace Winner of our Fall 2017 Sculpt and Tone Challenge. Her results were a loss of 18 pounds and 18 inches in 7 weeks! WOW! WAY TO WORK IT GIRL!!<< New text box >>

FALL 2016 SCULPT AND TONE CHALLENGE RESULTS!

CONGRATULATIONS TO OUR GRAND PRIZE WINNER KELLY SHEPARD!

THIS FITNESS CHALLENGE WAS NOT EASY- BUT IT WAS TOTALLY WORTH IT!

WOMEN COMMITTED TO THE 8 WEEKS OF  

CHALLENGING WORKOUTS, A SCULPTING DIET PLAN, THEY LAUGHED, CRIED, SWEATED AND SWORE.... AND GOT EXCELLENT RESULTS! 

 A HIGH FIVE TO ALL OF THE WOMEN IN THIS CHALLENGE!

EVERYONE WORKED HARD, SUPPORTED ONE ANOTHER AND WORKED AS A TEAM TO GET EVERYONE THE BEST RESULTS POSSIBLE.

WAY TO GO GIRLS!

CONGRATULATIONS TO OUR #1 WINNER TRACEY VENDITELLI!

Tracey surpassed her weight-loss goal and looks incredible!

In traceys words about the  Fall Fitness Challenge: 

"Since starting bootcamp 8 weeks ago I feel stronger, healthier and make better food choices.  Thankyou Cheryl for the motivation and the incredible workouts.  It couldn't have come at a better time!"

~Tracey Venditelli

The entire group worked hard, and many of them met their goals for weight and inches lost.  The total weight lost for 10 women who weighed in at the end was 45 lbs. and 65 inches. WOW!WAY TO GO LADIES!!

THESE RESULTS ARE TOTALLY AMAZING! THIS IS FROM THE JANUARY 2014 FITNESS CHALLENGE.

OUR #1 WINNER WAS HEATHER PULLAN. SHE PUT 100% EFFORT INTO THIS CHALLENGE AND HAD INCREDIBLE RESULTS! SHE LOST 26 1/2 POUNDS AND 19.25 INCHES! WE ARE ALL VERY PROUD OF HEATHER-SHE LOOKS GREAT!

THE ENTIRE GROUP WORKED HARD AND ALSO HAD EXCELLENT RESULTS! THE OVERALL RESULTS ARE 90 POUNDS AND 77 INCHES LOST 

Mini Greek Pizza Muffins

2 tbsp. extra virgin olive oil

2/3 cup cups(s) finely chopped onions

2/3 cup(s) finely chopped red bell pepper

1/3 cup(s) whole-wheat pastry flour

1/3 cup(s) all-purpose flour

2 tsp. baking powder

1 1/2 tsp. chopped fresh oregano, or 1/2 tsp. dried

1 tsp. sugar

1/4 tsp.garlic powder

1/4 tsp. salt

1/3 cup(s) low-fat milk

1/3 cup(s) crumbled feta cheese

1 large egg, well beaten

2 tbsp. tomato paste

2 tbsp. kalamata olives

DIRECTIONS

1.  Heat oil in a large skillet over medium heat.  Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 min.  Transfer to a large bowl and let cool for 10 minutes.

2.  Meanwhile, preheat oven to 400 F.   Coat a mini-muffin pan with cooking spray.

3.  Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.

4.  Stir milk, feta, egg, tomato paste and olives into the onion mixture.  Make a well in a dry ingredients; add the wet ingredients and stir until just combined.  Fill the prepared cups 2/3's full.

5.  Bake the muffins until lightly browned, 13 to 15 minutes.   Cool in the pan for 5 minutes before turning out onto a wire rack.  Serve warm or at room temperature.

Nutritional Information

Calories   39

Total Fat  2 g

Saturated Fat  1 g

Cholesterol  11 mg

Sodium  106 mg

Total Carbohydrate  4 g

Dietary Fiber  --

Sugars --

Protein  1 g

Calcium  --

THE BETTER BUTTER CHICKEN

Fragrant Indian butter chicken

2 tbsp. butter 1 1/2 cups chopped onions

2 tsp. minced garlic

1 tbsp grated gingerroot

1 1/2 tsp. chili powder

3/4 tsp each coriander

             and ground turmeric

1/2 tsp. each ground cinnamon

              and ground cumin

1 can no-salt added tomatoes, drained

1 1/2 cups redulced sodium chicken broth

1 tbsp. broen sugar

1/4 tsp each salt and freshly ground black pepper

1 whole cooked rotisserie chicken, skin removed and meat cut up (see tip below) 

1/3 cup light (5%) sour cream

1 tbsp. minced fresh cilantro

Hot cooked basmati rice (optional)

• Melt butter in a deep , 10 inch skillet over medium heat.  Add onions and garlic.  Cook slowly, stirring often, until onions are tender.  add gingerroot, chili powder, coriander, turmeric, cinnamon and cumin.  Cook 1 more minute.  Add tomatoes, chicken broth, brown sugar, salt and pepper.  cover and simmer for 10 minutes, stirring occasionally

• add cut-up chickenand sour cream. Simmer, covered for 5 more minutes.  remove from heat and stir in cilatro. serve over hot basmati rice , if desired.

Makes 5 servings

Per serving

297 calories, 10.5 g total fat

(5 g saturated), 33 g protein,

18 g carbs,4 g fibre,102 mg cholesterol

395 mg sodium

Tip:  Using a store-bought rotisserie chicken makes this recipe much tastier than plain, cooked chicken breast.  The combination of the dark meat and light meat makes it absolutely scrumtious!  Remove all of the skin from the chicken.  Discard the wings and cut the meat from the thighs and breasts into large chunks.  Dont shred it or cut the meat too small or the finshed dish wont look very appealing.

RICE CAPADES

Brown rice salad with canteloupe, cucumber and cilantro in a zesty lime dressing

1 cup uncooked long-grain brwon rice (see tip below)

1 cup orange juice

1 1/3 cups reduced-sodium vegetable or chicken broth

1 1/2 cups diced canteloupe

1 cup peeled and diced english cucumber

1/2 cup each diced red bell pepper

              and chopped green onions

2 tbsp. minced fresh cilantro

Dressing

3 tbsp freshly squeezed lime juice

2 tbsp liquid honey

1 tbsp olive oil

1 tsp dijon mustard

1 tsp minced garlic

1/2 ground cumin

3 to 4 dashes hot pepper sauce

1/4 tsp salt

• Combine rice, orange juice and broth in a medium pot.  Bring to a boil.  Reduce heat to medium-low.  Cover and simmer until rice is tender and all liquid has been absorbed, about 20 minutes (depending on brand of rice)  Let rice cool completely.

• In a large bowl, stir together rice, canteloupe, red pepper, cucumber, green onions and cilantro.  In a small bowl whisk together all dressing ingredients.  Pour dressing over rice mixture and stir well. Cover and refrigerate 1 hour before serving.

Makes 8 servings

Per serving

152 calories, 2.6 g total fat

(0.4 g saturated fat), 3 g protein, 30 g carbs, 1.6 g fibre, 0 mg cholesterol, 176 mg sodium

Tip: Make sure your brown rice is the quick-cooking variety (cooks in 20 minutes) but not the instant rice 

The Fall 2013 Tabata Fitness Challenge was an awesome success! 

The results are at an all-time high! 

The overall results of the group are 84 lbs. and 94 inches LOST.

The entire group worked hard and deserve those excellent results.

WAY TO GO GIRLS!!

CONGRATULATIONS TO OUR WINNER KELLY!

Deviled In Disguise

Not so traditional devilled eggs, flavoured with smoked salmon and dill

8 eggs

1/4 cup minced smoked salmon

2 tbsp. light mayonnaise

1 tbsp. freshly squeezed lemon juice

1 tbsp. honey mustard

1 tbsp minced fresh dill or 1/2 tsp dried (fresh is best!)

1/4 tsp each salt, freshly ground pepper nad hot pepper sauce

Pinch paprika for garnish(optional)

• Carefully slice cooked eggs in half lengthwise and remove yolks. place yolks in a medium bowl and mash well using a fork. Add remaining ingreients and mix well

• Using a small spoon, fill centres of egg with egg mixture, mounding slightly.

• Sprinkle filling with paprika, if desired. Cover loosely with plastic wrap and refrigerate for at least 1 hour before serving

MAKES 16 DEVILLED EGGS

Per Serving (1 egg)

46 calories, 3 grams total fat,(0.9 g saturated fat), 4 grams protein, 1 gram carbs, 0 g fiber,103 mg sodium

Janet and Greta Podleski

"The Looneytoons collection"

CHUNKY AVOCADO SALSA

SERVE WITH GRILLED MEATS, CHICKEN, FISH, ON SCRAMBLED EGGS, WITH WHOLE GRAIN PITA CHIPS OR AS A BURGER TOPPER

2 cups quartered grape tomatoes

2 large avocados, peeled, pitted and diced

1/2 cup finely minced red onions

2 tbsp (or more) minced fresh cilantro

2 tbsp freshly squeezed lime juice

1 tsp granulated sugar

1/2 tsp each salt and freshly ground pepper

Gently mix all ingredients in a medium bowl.  Cover and refrigerate until serving time or serve immediately

MAKES 4 1/2 CUPS

PERSERVING (1/3 CUP)

48 calories, 3.7 total grams fat ( 0.6 sat fat), 1 gram protein, 4 gram carbs, 1.6 gram, 95 mg sodium fiber

Janet and Greta Podleski

"The Looneytoons collection"