In this Issue

• Health & Fitness News
• Jennifer's Gems
• Fitness Q & A
• Recipe of the Month
• Fredericksburg Fitness Upcoming Events
• Exercise of the Month
• Keep in Touch

Health & Fitness News

Five Ways To Prevent Holiday Weight Gain:

Here's five easy ways to help you avoid gaining weight this holiday season:

1. Practice Portion Control: Keep your serving sizes in check at all times and you really can enjoy your favorite holiday treats without gaining weight. Remember, all things in moderation!
2. Take A Walk: Stay active during the holidays and those extra pounds won't creep up on you. A 30-minute brisk walk most days of the week can do wonders for maintaining your waistline. Get outside if the weather permits or you could hit the mall before it opens for a workout while window-shopping.
3. Plan Smarter Meals: Small changes can add up to a big difference. This can be as simple as serving steamed vegetables instead of casseroles or removing skin from the turkey. Just choosing fruit instead of a desserts can save hundreds of calories.
4. Cope With Cravings: Food cravings are a part of life, but they can be especially daunting during the holidays. You seem to smell or see tempting food nearly everywhere you go. If you can't avoid food cravings, the best way to fight back is to be prepared with a plan for an alternative activity to eating.
5. Don't Give Up! Don't allow yourself to give into all-or-nothing thinking and keep making bad choices once you've made a mistake or two. Never throw in the towel just because of a few slip-ups!

Did You Know?

• When Splenda is metabolized it is broken down into chlorocarbons which some researchers claim causes organ, genetic and reproductive damage. Some studies show Splenda has no bad side effects, but many of these were supported by manufacturers. Many people have experienced serious side effects including headaches and serious joint pain, among others. Just so you know Splenda\sucralose was originally made to be a pesticide and is made by adding chlorine (like in a pool) to incomplete sugar molecules. Bottom line: Splenda is not natural and the longest human safety trial was 13 weeks, so no one really knows if its healthy. I highly recommend sticking to natural sweeteners such as stevia, honey or agave in order to keep the harmful chemicals out of your body (just like all sweets, use in moderation).

  

Jennifer's Gems

These three food items make for a great healthy snack:

1. Quaker Oatmeal w/ Raisins- Oatmeal is high in fiber and complex carbs, making it a great way to get your 6 or more recommended daily servings of grains. Oatmeal also contains high amounts of protein and iron and low amounts of sugars and fats. Oatmeal is 100% cholesterol-free. Top with raisins for an easy meal that packs an antioxidant punch!
2. Dried Figs/Apricots- The mineral content of figs closely resembles that of human milk; figs are rich in both vitamins A, B1, B2 and calcium, iron, phosphorus, manganese, sodium, potassium and chlorine. Apricots are high in beta carotene, as well as potassium and fiber. Both help with intestinal regulation.
3. Soy Milk- The main benefit of soy milk comes from the fact that it contains the prebiotic sugars stachyose and raffinose. These prebiotic sugars boost immunity and help decrease toxic substances in the body. Also, soy milk is a great option for those that are lactose intolerant, veganor allergic to cow's milk.
   

Fitness Q & A

Q:

Jennifer, Do you know much about gluten free diets?  My girlfriend was just diagnosed with celiac's disease.  If you ever care to write about that, I'd be interested in what you have to say.  Hope all is well.  Keep up the great work.

A:

Gluten free diets exclude the protein gluten, which is found in grains such as wheat, barley or rye. It is very important to eliminate gluten from your diet if you have celiac's disease because gluten causes a problematic immune reaction in the small intestine. This reaction results in damage to the inner surface of the small intestine and an inability to absorb certain nutrients from food.  Some people may find that they lose weight when following a gluten free diet, but remember it could be the result of less food choices and simply eating less food.  Some people choose to follow a gluten free diet to rid their body of toxins even if they have not been diagnosed with Celiac’s Disease.  Remember that gluten can be found in many different products such as medications, vitamins and even cosmetics.  Initially, following a gluten free diet may be frustrating, but over time you will find there are many foods that you can eat and enjoy.

Hope this helps!

Have a Question?  Email it to me at jen@fburgfitness.com and look for the answer in the upcoming newsletter.

Recipe of the Month

Peppercorn Crusted Beef Tenderloin

This super-simple recipe covers beef tenderloin in a blend of cracked black, white and green peppercorns. Though it takes moments to prepare, since it’s beef tenderloin it’s perfect for a special occasion. Look for peppercorns in the bulk spice section so you can buy just what you need. The recipe will also work with black ones only.

Ingredients

2 tablespoon whole green peppercorns

1 tablespoon whole white peppercorns

1 tablespoon whole black peppercorns

3 pounds trimmed beef tenderloin, preferably center-cut (see Note)

1 tablespoon extra-virgin olive oil

1 1/2 teaspoons kosher salt

Cooking Instructions

Step 1
Preheat a gas grill (with all burners lit) to 400°F or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F).

Step 2
Coarsely crack peppercorns with a small heavy skillet (or saucepan), in a mortar and pestle or in a spice grinder.

Step 3
Tie kitchen string around tenderloin in several places so the meat will hold its shape as it cooks. Rub with oil, sprinkle with salt and coat with the cracked peppercorns.

Step 4
If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Place the tenderloin on the unheated side of the grill rack. Close the lid and roast undisturbed for 20 minutes.

Step 5
Rotate the tenderloin 180 degrees, cover and continue roasting until an instant-read thermometer inserted into the thickest part of the meat registers 140°F (for medium-rare), 15 to 35 minutes more. Transfer to a clean cutting board and let stand for 10 minutes before slicing.

Nutrition Information

Number of Servings: 12

Per Serving:

• Calories: 179
• Carbohydrate: 1 g
• Fat: 8 g
• Fiber: 0 g
• Protein: 24 g
• Saturated Fat: 3 g

Fredericksburg Fitness Upcoming Events

New Year's Resolution Boot Camp!

We all know that the holiday season is a time of splurging so I'm here to help you stay fit and prevent those unwanted holiday pounds!  I'm happy to announce that we will be having a 6 week boot camp at a participant's home gym.  There is room for about 6 or 7 participants.  You can sign up for two or three times per week.  The location is in South Stafford off of Brooke Rd. 

I hope you can all make it! Please reply by January 1, 2010!

Exercise of the Month

Click here if you have trouble viewing the video below.

Keep In Touch

We would like to hear from you. What would you like to see in the next newsletter? Email jen@fburgfitness.com