TRX Classes are here... Sign up NOW!

Pan-Braised Swordfish with feta

This Mediterranean-Style swordfish dish goes from stove to table in less than 20 minutes. Serve it along side steamed zucchini...

Serves 4
Ingredients:

• 4 swordfish steaks (each about 5 oz)
• 3/4 tsp salt
• 1/4 teaspoon freshly ground pepper
• 1 1/2 tsp olive or canola oil
• 1 red onion, thinly sliced
• 2 cloves garlic, minced
• 1 cup vegetable stock or broth
• 1.2 cup golden raisins
• 2 TBS red wine vinegar
• 1 small lemon, thinly sliced
• 2 TBS crumbled feta cheese
• 1 TBS chopped fresh marjoram or oregano
• 1 TBS capers, rinsed

Sprinkle the swordfish steaks on both sides with salt and pepper (do not sue all). 

In a large non-stick frying pan heat the oil over medium - high heat. (1 tsp oil only)

Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes on each side. Transfer to a plate and keep warm. 

Reduce heat to medium and add the remain oil to the pan. (1/2 tsp). Add the onion and garlic. Saute for 1 minute. 

Stir in the stock, raisins, and vinegar. Return the swordfish to the pan and top with the lemon slices. Cover and simmer until the fish is opaque throughout. (about 3-4 minutes). 

Remove the lemon slices from the fish and set aside. Transfer the swordfish to the individual plates. Stir the feta, salt, pepper and the marjoram and the capers into the pain juices. Remove from heat. Spoon some sauce over each sword fish steak and top with the reserved lemon slices. Serve immediately. 

Per Serving: 277 calories / 30 g protein / 19 g carbohydrates / 9 g total fat / 700 mg sodium / 1 g fiber

Smoked Trout Spread

An elegant party appetizer, this easy to prepare spread can be made - up to a week in advance and kept tightly covered in the refrigerator. Serve it on whole-grain crackers or thin slices of plain or toasted baguettes.

Serves 12 / Makes 12 TBS (about 3/4 cups)
Ingredients: 

• 1/4 lb smoked trout fillet, skinned and broken into little pieces
• 1/2 cup 1% cottage cheese
• 1/4 cup coarsely chopped red onion
• 2 tsp fresh lemon juice
• 1 tsp hot - pepper sauce
• 1/2 tsp Worcestershire sauce
• 1 celery stalk, diced

In a blender of food processor, combine the trout, cottage cheese, red onion, lemon juice, hot pepper sauce and Worcestershire. 

Process until smooth, stopping to scrape down the sides of the bowl as needed. 

Fold in the diced celery. 

Cover and refrigerate until just before serving. 

Per Serving: 26 calories / 4 g protein / 1g carbohydrate / 14 mg cholesterol / 234 sodium / 0 g fiber

Beef Stew with Fennel and Shallots / Whole Grain Buttermilk Biscuits

Beef Stew with Fennel and Shallots

The rich flavor of this stew gets a boost from the portobello mushrooms and fresh fennel. For a hearty supper, serve it with a whole grain buttermilk biscuit (recipe below). 

Wine optional!

Serves 6

Ingredients: 

• 1 TBS all-purpose flour
• 1 lb boneless beef stew meat, trimmed of visable fat and cut into 1 1/2 inch cubes
• 3 TBS olive or canola oil
• 1/2 fennel bulb, trimmed and thinly sliced vertically (about 1 cup)
• 2 large shallots, chopped
• 1 1/2 tsp salt
• 3/4 tsp pepper
• 2 fresh thyme sprigs
• 1 bay leaf
• 3 cups vegetable stock or broth
• 1/4 cup red wine (optional)
• 4 large carrots, peeled and cut into 1 inch chunks
• 4 large red skinned or white potatoes, peeled and cut into 1 inch chunks
• 18 small boiling onions (about 10oz total weights) halved crosswise
• 3 portobello mushrooms, brushed clean and cut into 1-inch chunks
• 1/3 cup finely chopped fresh slat leaf parsley

Place the flour on a plate. Dredge the beef cubes in the flour. 

In a large, heavy sauce pan heat the oil over medium heat. 

Add the beef and cook, turning as needed, until brown on all sides, about 5 minutes. 

Remove the beef from the pan and set aside. 

Add the fennel and shallots to the pan over medium heat and saute until softened and lightly golden. (7-8 minutes)

Add salt, pepper,  thyme sprigs and bay leafs. Saute for 1 minute. 

Return the beef to the pan and add the vegetable stock and the wine(optional). Bring to a boil, then reduce the heat to low, cover, and gently simmer until the meat is tender, 40-50 minutes. 

Add the carrots, potatoes, onions and mushrooms. (The liquid will not cover the vegetables completely  but more liquid will accumulate as the mushrooms softened).

Simmer gently until the vegetables are tender (about 30 minutes longer). 

Discard the thyme sprigs and bay leaf. 

Stir in parsley; salt and pepper to taste. 

Ladle into individual bowls and ENJOY!!!!

Per Serving: 318 calories / 21 g protein / 36 g carbohydrate / 11 g total fat / 47 mg cholesterol / 677 sodium / 6 g fiber

Whole Grain Butter Milk Biscuits

Serve these fluffy and light biscuits with a batch of the beef stew (above)

Makes 16 Biscuits

Ingredients: 

• 1 cup whole wheat flour
• 3/4 cup all purpose flour
• 3 TBS wheat germ
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 3 TBS chilled butter (cut into small pieces)
• 1 cup low fat butter milk

Preheat the oven to 400 degrees. Have ready an un-greased nonstick baking sheet. 

In a large bowl, combine the flours, wheat germ, baking powder, baking soda and salt. Whisk to blend. Add the butter to the flour mixture. With a pastry blender or two knives, cut the butter into the dry  ingredients until the mixture resembles coarse crumbs. 

Add the buttermilk and stir just until a moist dough forms. DO NOT OVER MIX. 

Cover the bowl with plastic wrap and refrigerate for 30 minutes. 

Turn the dough out onto a generously floured work surface and, with floured hands, knead gently for 6- 8 times until smooth and manageable. 

Using a rolling pin, roll the dough into a rectangle 1/2 inch thick. Cut out biscuits.

Place the biscuits about 1 inch apart on the baking sheet. Bake until biscuits rise to twice their unbaked height. About 8-10 minutes. Serve hot. 

Are you eating well?

Lets face it. You can work your butt off at the gym but if you dont have your diet right - losing that extra 15 might seem impossible.

To see how your current food choices match up with healthy eating answer the following ten questions below and note your responses. Instead of an exact rating or score, you will reice a broad view of the way you cook and eat.


How many servings of vegetables do you eat in a normal day? (a serving is 2 cups

• A: Four or more
• B: Two or Three
• C: One or None

How many servings of fruit do you eat in a normal day? ( a serving is one small piece i.e. an apple)

• A: Three or more
• B: Two
• C: One

How often does fish appear on your weekly menu? 

• A: Two or more times
• B: Once
• C: Rarely or never

When you shop for bread, pasta and rice, how often do you purchase whole grains? 

• A: Always
• B: Sometimes
• C: rarely / never / what is whole grain

Which of the following are you most likely to use?

• A: Canola or olive oil
• B: Corn oil
• C: Butter or margarine

How often during a normal week do you eat out (Hamburgers / pizza)? 

• A: Not more than once
• B: Two or three times
• C: Four or more times

A dinner of 2 cups of cooked pasta in tomato sauce is how many servings? 

• A: four
• B: not sure
• C: one

What kind of milk do you usually drink? 

• A: fat free or soy
• B: 1 or 2 percent
• C: whole milk or none

What are you most likely to reach for when you are thirsty? 

• A: water
• B: fruit juice
• C: regular soda

What is your usual snack? 

• A: Nuts, fruit, or veggie sticks (carrots / celery)
• B: energy bars or other "healthy" snacks
• C: potato chips, pretzels or cookies

A's: 
If you count mostly A's among your answers... Congratulations! You are well on your way to healthy eating.

B's / C's:

I you count mostly B's and C's your diet could use a tune up. See below to read about some easy steps to kick start you to eating more healthy! You can also click recipes ----> this will direct you to many healthy, fun and creative recipes!


----------------------------------------------------------------------

TEN STEPS TO HEALTHIER EATING

Don't worry, you don't need to turn your life upside down to eat better! A few simple changes can and will make a HUGE difference!

1. Have at least one serving of fruit at each meal and another as a snack during the day. 
2. Switch from low fiber breakfast cereal to a lower sugar and higher fiber alternative. 
3. Lighten your milk by moving down one step in fat content... Move from whole milk to 2% or 2% to nonfat.
4. Cook with olive oil, canola or other vegetable oils instead of butter or margarine whenever you can. 
5. Choose whole grains - when cooking and baking!
6. Include at least two vegetables servings at lunch.
7. Have at least two vegetables at dinner. 
8. Have fish as a main course at least twice a week.
9. Serve fresh fruit as dessert. 
10. Replace high-calorie beverages (soda) with water, iced tea or unsweetened fruit juice.

Class Schedule

We need your input.

Visit our facebook page to vote for the days and times you would like to see classes offered!

http://www.facebook.com/pages/Anytime-Fitness-Monroe-WA/158987224112434?ref=hl#!/pages/Anytime-Fitness-Monroe-WA/158987224112434

TURKEY TROT

Save the date!
This year we will be hosting a MONROE / SNOHOMISH TURKEY TROT.

What is a TURKEY TROT?
It is a 5k walk or run on Thanksgiving morning.
The TROT is scheduled to start at 8am.
The TROT will start at Lake Tye in Monroe, WA.

What is the cost to TROT?
The cost is $25 per trotter.
All proceeds will go to the SKY VALLEY FOODBANK in Monroe, WA

Who Can pariticpate?
ANYONE!
This is a community event benefiting the local community!

To register stop by our club to pick up a registration form.
14711 Fryelands Blvd SE Monroe 98272

Breakfast Burrito

BREAKFAST BURRITO: 
By using an egg substitute instead of whole eggs and substituting vegetables for sausage and cheese, you cut out much of the fat and cholesterol in this breakfast burrito. 

This is one of my personal favorites. ENJOY!

Serves 1

Ingredients

1/2 cup chopped tomato
2 tablespoons chopped onion
1/4 cup canned corn
1/4 cup egg substitute
1 flour tortilla, 6 inches in diameter
2 tablespoons salsa

Directions

In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture is evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.
To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.

Nutritional analysis per serving

Serving size: 1 burrito
Calories	231	Sodium	519 mg
Total fat	5 g	Total carbohydrate	34 g
Saturated fat	1 g	Dietary fiber	4 g
Monounsaturated fat	2 g	Protein	12 g
Cholesterol	1 mg

Healthy Carrot Cake

CARROT CAKE: 

Living a healthy life is a marathon not a spirit.
Making healthy substitution to your favorite dessert makes a huge difference so enjoy a healthy piece of cake for your next celebration. Moderation is the key!
This modified carrot cake recipe uses applesauce in place od 1/2 the oil. It also substitutes fat-free cream cheese instead of regular cream cheese. These simple substitutions cut the fat by 2/3 and the calories bu 1/3!

Serves 12

Ingredients

1 1/3 cups shredded carrots
3 cups water
2 cups all-purpose (plain) flour
2 cups sugar
2 teaspoons baking soda
2 teaspoons ground cinnamon
1/2 cup corn oil
1/2 cup applesauce
5 egg whites from large eggs
2 teaspoons vanilla
1/4 cup chopped walnuts
1/2 cup coconut
1/2 cup canned, crushed pineapple (in own juice), drained
For the frosting
4 ounces fat-free cream cheese spread, at room temperature
3/4 cup powdered sugar
3/4 teaspoon vanilla extract
1 teaspoon lemon juice

Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch cake pan with cooking spray. Dust with a bit of flour (about 1 tablespoon) and turn the pan over to remove most of it.
In a medium saucepan, add the carrots and water. Bring to a boil and cook for 5 minutes. Drain the water and set aside to cool.
In a large bowl, whisk together the flour, sugar, baking soda and cinnamon.
In another bowl, using an electric mixer on low speed, beat together the oil, applesauce, egg whites and vanilla. Add the flour mixture and beat until well blended. Fold in the cooked carrots, walnuts, coconut and pineapple.
Pour the batter into the prepared pan. Bake until a toothpick inserted into the center of the cake comes out clean, about 1 hour. Let cool in the pan on a wire rack for 10 minutes. Remove the cake from the pan and let cool completely on the cooling rack, about 1 hour.
To make the frosting, using an electric mixer slowly beat the cream cheese in a small mixing bowl. Add the powdered sugar slowly and continue beating. Add the vanilla and lemon juice. Mix until smooth. Frost the top and sides of the cake.

Nutritional analysis per serving

Calories	390	Sodium	230 mg
Total fat	12 g	Total carbohydrate	63 g
Saturated fat	2 g	Dietary fiber	2 g
Monounsaturated fat	6 g	Protein	6 g
Cholesterol	1 mg

Fruit Smoothie

FRUIT SMOOTHIE: 
Nothing like a smoothie to get your day going and using orange juice adds an excellent amount of potassium, a mineral that helps to regulate blood pressure and cell function.

Serves 2

Ingredients

1 cup fat-free vanilla frozen yogurt
3/4 cup fat-free milk
1/4 cup frozen orange juice concentrate

Directions

In a blender, combine the frozen yogurt, milk and orange juice concentrate. Blend until smooth.
Pour into tall frost-chilled glasses and serve immediately.

Nutritional Analysis per serving:
Calories 190
Total fat - trace
Sodium 120 mg
Protein 10g

TRX coming soon....

 

TRX is coming to Monroe!

Words can not even begin to descibe how excited we are to be able to offer our members small group classes.

 

We will be holding free demostrations two weeks befor the classes begin. (Dates will beposted soon).



Cranberry Spritzer

Cranberry Juice may help fight urinary tract infections because it contains compounds that help stop certain bacteria from attaching to the walls of the bladder and urinary tract.

Recipe serves 10

Ingredients:

-          1 quart reduced – calorie cranberry juice

-          ½ cup fresh lemon juice

-          1 quart carbonated water

-          ¼ cup sugar

-          1 cup raspberry sherbet

-          10 lemons or lime wedges

Directions

-          Refrigerate the cranberry juice, lemon juice and carbonated water until cold

-          In a large pitcher, mix together the cranberry juice, lemon juice, carbonated water, sugar, and sherbet. Pour into tall chilled glassed and garnish with a lemon or lime wedge, serve immediately.

Nutritional Analysis per serving:

-          Calories 63

-          Total Fat 0G

-          Sodium 21mg

-          Cholesterol 0 mg

-          Protein – trace

This recipe is courtesy of the mayo clinic.

Try this hearth healthy refresher and let us know what you think!

Enjoy!

Kelsey Garka

Fitness Matters: Question and Answers

Fitness Matters

Expert answers to your health and wellness questions

By Kelsey Garka

Question: It seems that more and more people are taking fish oil these days. Is this something you recommend?

Answer:  You’re absolutely right—fish oil is becoming very popular, and for good reason. There are a number of health benefits associated with this supplement and, if experts had to choose between fish oil supplementation and a daily multivitamin/ mineral, more and more would probably steer you toward fish oil. First of all, the omega-3 fatty acids in fish oil are generally considered anti-inflammatory, while omega-6 fatty acids are considered pro-inflammatory. Unfortunately, traditional western diets are much higher in omega-6’s compared to omega-3’s, so trying to incorporate more omega-3’s into your diet is just good common sense. In addition, omega-3’s have been shown to lower triglycerides levels, reduce heart attack and stroke risk, slow the build-up of artery plagues, and slightly lower blood pressure. And if that’s not enough, they have also been studied extensively for their neuroprotective effects related to Parkinson’s, Alzheimer’s, and depression. If you decide to supplement with fish oil, typical dosages start at 1,000mg of EPA and DHA (the two prominent fatty acids) per day. It’s also a good idea to incorporate at least two servings of low-mercury, fatty fish per week.

Question: With the weather getting colder (in certain areas) and flu season almost upon us, can you provide a little refresher on working out when you’re sick?

Answer:  Everyone seems to have a different opinion on this, but here’s the scoop. You often hear people say that working out is fine if it’s just a head cold—stuffy nose, coughing, and other stuff that you don’t like, but can deal with. This is generally true, but if you have a fever, body aches, or other more serious symptoms, you should leave the exercising to the rest of us. This philosophy is actually pretty sound, but consider these issues as well. When I’m working out, I don’t really want people that are sneezing and coughing around me—and I would guess you don’t either. Plus, I like to workout with intensity, and I put a premium on the quality of my exercise. Therefore, I would rather rest up for a day or two, even if I just have a head cold. Then, when I get back to exercising, I can pick-up right where I left off. Ultimately, the decision is in your hands, so do what’s best for you!

Question: I have several friends that follow some of the popular workouts that you often see touted in infomercials and on the internet. Is there anything “special” about these workouts? Do you think it’s worth the money to invest in one?

Answer:  That’s a good question. I have a few friends that have followed P90X and some other popular programs as well. Here are my thoughts. Many of these programs are just practical adaptations of some of the latest and greatest fitness research, often coupled with some traditional exercise equipment. Add an expert with a vibrant personality, and you’ve got a recipe for a successful program. Do these types of programs work? Sure, if you follow the program, stay committed, and push yourself (though the expert is usually pretty good at that, too). That said, I wouldn’t say there’s anything “special” about them. Many (but not all) are simply spin-offs of Body Pump, with some high-intensity interval training thrown in for good measure. This type of training works well regardless of whether you follow a structured program or not. Plus, I would argue that a certified personal trainer at your local health club could design a better workout for you, simply because it’s personalized. They’ll take into account your personal health statistics, fitness level, time constraints, and many other variables. And they’ll be there with you through it all—in person! So, is it worth the money to purchase one of these programs? It might be, but your success really depends much more on you, and how dedicated you are to reaching your goals.  

About the author: Kelsey Garka  is the club owner at Anytime Fitness in Monroe, WA. To submit a question for future articles, please contact the author at kelsey.garka@anytimefitness.com.

Under CONSTRUCTION

Please be patient with us as we are currently under construction!
We should be up and running shortly. 

In Health, 
Kelsey Garka