November 2007 Newsletter
Effective November 1st:
Nikole's Personal Training Sessions: $35 per hour
We are excited to offer exclusively Integrated massage.
Integrated massage combines elements of Swedish massage and Neuromuscular therapy.
Integrated massage prices are as follows:
30 minutes-$45
60 minutes-$75
90 minutes-$100
Book one massage session with Charles and receive 10% OFF.
See Front desk to schedule your appointment.
RECIPE:
Chicken with Basil Mustard sauce
Ingredients:
2 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 skinless, boneless chicken breasts, about 1 pound
1 to 1 1/4 cups reduced-sodium chicken broth
1/4 cup white wine
1 tablespoon Dijon mustard
2 tablespoons olive oil, divided
2 tablespoons chopped shallots
2 tablespoons chopped basil
4 slices crusty Italian bread (optional)
Directions:
>Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour. In a bowl, combine 1 cup broth, the wine, and mustard; set aside.
>Heat 1 tablespoon oil in a large skillet over high heat until hot but not smoking. Add chicken breasts; reduce heat to medium-high, and saute chicken until light golden, about 2 minutes per side. Transfer chicken to a plate.
>Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds. Stir in reserved flour and cook 30 seconds. Pour in wine mixture and bring to a boil over high heat. Return chicken to skillet with any juices that have accumulated on plate. Reduce heat to medium, cover, and cook 2 minutes per side or until chicken is just done. If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Divide among 4 plates. Serve with crusty Italian bread if desired.
Serves: 4
Prep Time: 7 minutes
Cook Time: 13 minutes
Nutrition Score per serving:
1 breast, 1/4 cup sauce: 223 calories, 8 g fat (34% of calories), 1 g saturated, 5 g carbs, 28 g protein, <1 g fiber, 24 mg calcium, 1 mg iron, 442 mg sodium
Tips to help you avoid overeating during the holidays.
1. Form an intention ahead of time to eat only when you are physically hungry. Remind yourself of this promise when you sit down to eat.
2. Place moderate portions on your plate. Don’t worry about not getting enough. There*ll be days of yummy leftovers to enjoy.
3. Savor your food * SLOWLY. Try to take at least 30 seconds to appreciate each bite. This increases your meal satisfaction with less food.
4. As you eat, periodically pause and monitor your level of hunger. Ask, "Am I still hungry?"
5. When you no longer detect any feelings of hunger, simply STOP EATING and put any remaining food on your plate away. Don*t eat until you feel full.
6. Remember, this is not about denying you food. You can always eat more at a later time * when you are actually hungry.
7. Finally, check back in on your tummy feelings 15 minutes after your meal. You*ll discover that you feel perfectly satisfied without the discomfort and bloat of over-indulging in the holiday feast.
Tips to help you avoid winter weight gain before it starts!
Tips to avoid winter weight gain before it starts.
1) Keep your mouth busy. During the holidays we increase our time in the kitchen. Chew a piece of gum or suck on mints to avoid too much sampling and snacking.
2) Get Moving. The Holidays are a busy time of year and it's hard to always find time to workout. So, while you're running your errands and shopping, take the stairs instead of the elevator. Don't be afraid to shovel snow, it's a great way to burn off those calories.
3) Eat something. Heading out to holiday get togethers on an empty stomach is a big mistake. Have a small healthy snack that includes protein and carbohydrates before leaving your house. This will help you avoid facing that table full of yummy dishes on a starving stomach.
TIP OF THE DAY:
Start your day off right with a fiber-rich piece of toast. It will help you feel fuller longer and helps you avoid overeating later in the day.