Healthy, Quick Spinach Dip Recipe
Wyler's Mrs. Grass Homestyle Vegetable box (2 Packets/box)
1 bag fresh Spinach
1 box frozen store brand chopped spinach
1 17.6oz carton Fage Total O% Greek Yogurt
1 smal jar Light Hellmans Mayonnaise
8oz 1/3 Less Fat Vegetable Cream Cheese
Thaw frozen spinach, drain and squeeze dry. Roughly chop 1 cup fresh spinach and combine with thawed spinach in a medium bowl. Add in 1/2 cup mayonnaise, 1 1/2 cup yogurt and 4 oz cream cheese in bowl with the spinach. Combine all ingredients and chill for 2 hours. Stir and serve with whole grain crackers, veggie sticks (peppers, carrots, celery, broccoli, etc.) or whole wheat bagel slices.
4/21/10
Nutrition Presentation - Download Slides from the link
I'll be posting, and reposting this link to the AWESOMELY informative nutritional slide presentation that was April 6th at 11pm ET. I know, I know, it was late night, online and I was crazy to log in, but so were a 1,500 others who booked a spot NOT to miss this!!!
The most EYE-POPPING slide was Pg.31. Most of my Pilates clients eat all or most of these foods for breakfast thinking all this time that they are making healthy, optimal decisions when all those carbs consumed all at once are not ideal for an active lifestyle.
The most EYE-POPPING slide was Pg.31. Most of my Pilates clients eat all or most of these foods for breakfast thinking all this time that they are making healthy, optimal decisions when all those carbs consumed all at once are not ideal for an active lifestyle.
Omega-3's promote healthy blood pressure & cholesterol
I love my heart, so I take 2 OmegaPlex with a meal, 1-2x a day. Omega-3 fatty acids are "good fats" not naturally made within our bodies. Found in fish and flaxseed oil, omega-3 fatty acids are essential to support normal blood flow, promote healthy skin, hair & nails, and maintain a healthy immune system. If your do not consume a minimum of two servings of fish per week, your body is missing out on this essential nutrient.
4/20/10
AdvoCare Team Pittsburgh . . .
AdvoCare's company moto,"We Build Champions" has now formed a team in the City of Champions. Trained Advisors are ready to assist you in not only your health, energy, weightloss & wellness goals, but also in your financial future. Lisa Sentner, owner of Up Stretch Pilates Studio, is hosting a mixer this Saturday, April 24 at 1:30pm.
4/12/10
Informal Nutrition Mixer Slated for 1:30 on Saturday, April 24
Lisa Sentner will be hosting an informal nutritional mixer at 1:30 inside Hal's Bar & Grill located 3225 Babcock Blvd. Email, call or text your RSVP lisa@upstretchpilates.com or 412.983.7818.
Join me and my nutritional partner from AdvoCare, Ken Schultz, as we sample Spark, get take home guides, meet a supportive team and learn a tried & true success system that results in nothing but great health and an exciting story to share with your friends and family. This may, or may not be for you, but join me at 1:30pm for this free meeting with an open-mind and see what the buzz is all about.
Join me and my nutritional partner from AdvoCare, Ken Schultz, as we sample Spark, get take home guides, meet a supportive team and learn a tried & true success system that results in nothing but great health and an exciting story to share with your friends and family. This may, or may not be for you, but join me at 1:30pm for this free meeting with an open-mind and see what the buzz is all about.
4/11/10
Eat often to fuel your muscles, starve the fat - start with breakfast!
Eating 5-6 small frequent meals, every 2.5-3 hours, increases your metabolism. What is the most important meal of the day? Breakfast has a very important function, whether small or not at all, your body needs energy to "break" the "fast". By keeping your body consistently supplied with food "energy" (calories) you will not have a "starvation" period in the day when energy drops, fatigue sets in (nap-time!) and body starts hoarding, or worse attacking muscle for nutrition. Carbs give us energy so our body needs them. Protein feeds the muscle, we absolutely need to eat protein at each meal, especially in the morning when the body has gone without food. Your "expects" to be refueled.
Drinking 10-12 glasses of water is also necessary & challenging; water can get boring real quick! First thing in the morning, just after you wake up, put Spark in your water. If you are in your Cleanse Phase, gulp down your Fiber Drink. Follow with water, then 1st meal, your breakfast. For water with or between each meal . . . throw in V-16 Energy Drink, Rehydrate or Spark 1-2 times. Flavors like Mandarin Orange, Fruit Punch and Grape give your water and your taste, but most importantly you are feeding your body necessary minerals, amino acids and vitamins you need to maintain long-lasting energy.
(FYI: Amino acids are not produced in our body, but extremely necessary for our metabolism & muscles!!! Amino acids are the building bocks of protein, found in some of the food we eat - That's why we need Spark and Catalyst)
Meal Ideas for Days 1-7, repeat or vary as desired. If it seems like a lot of food, great! You won't go hungry and you'll see the inches and pounds melt right off your body. If you are in the Cleanse Phase, avoid Dairy
Day 1
am
1) AdvoCare Meal Replacement Shake (any flavor)
2) Almonds, dried berries, 1-2 hard-boiled egg(s)
3) Mini whole-grain bagel with 1/3 fat veggie cream cheese, 4-6 cucumber slices & 2 oz Turkey
pm
4) AdvoCare Snack Bar
5) Grilled Chicken Breast sliced on dark, leafy greens topped w/ toasted almond slices, 1 crumbled hard-boiled egg and black beans, grated carrot, zucchini or cucumber
6) 1/2 cup strained or Greek-style plain yogurt, strawberries & dried blueberries
Day 2
am
1) AdvoCare Meal Replacement Shake - Vanilla, with 1 banana
2) Apple slices with peanut butter, carrot sticks with hummus
3) Boiled or grilled, sliced chicken breast, 1-cup cooked brown rice and 1 orange
pm
4) AdvoCare Fruit & Fiber Bar
5) White Corn Tortilla spread 1 tbsp taco sauce or diced tomato, fresh spinach and 1/4c skim cheese, bake for 10 minutes on 400 degrees, top with some cooked, chuck tuna, salmon or chicken
Day 3
am
1) AdvoCare Meal Replacement Bar
2) 1 cup plain oatmeal with either 1/2 c fresh blueberries or strawberries or grapefruit
3) 2-3 hard-boiled eggs, cucumber slices with 2tbsp plain strained or Greek-style yogurt dip (added dill, or other spices to taste)
pm
4) AdvoCare Snack Bar
5) Grilled Fish (Salmon, Tuna, etc.), 1 c steamed vegetables - corn, asparagus, broccoli or green beans, 1/2 c brown rice, whole grain roll or mini-bagel
6) 1 cup grapes, handful of almonds or nuts
Day 4
am
1) AdvoCare Meal Replacement Shake - Chocolate
2) Blend a smoothie: 1/2 c strawberries, 1/2 banana, 1c all-natural soy milk
3) 2 c lettuce or leafy greens, 1/2 cup tomato, cucumber slices, 1/4 c black beans, 1/4 c thawed frozen corn, 1/2 small avocado, small chicken breast or turkey
pm
4) AdvoCare Fruit & Fiber Bar
5) 1-White corn tortilla, spread 1/3 fat veggie cream cheese, 2 tbsp black beans and 2oz sliced turkey, roll & slice in half; 1-white corn tortilla & spread 1 tbsp hummus
6) 1/2 c Dried berries and almond mix, or fresh fruit
Day 5
am
1) AdvoCare Meal Replacement Shake - Berry with additional berries, if desired
2) 1-2 hard-boiled eggs, carrots w/ hummus and an orange
3) 1 cup cooked whole wheat pasta like rotini, 2-3 oz of lean chicken or beef with light olive oil, salt & pepper, other spices to taste
pm
4) 2 c spinach or other leafy greens, 1/2 small avocado, 2 oz chopped, sliced turkey, sliced toasted almonds, 1 crumbled hard-boiled egg, thawed (from frozen) peas
5) 1 c plain oatmeal with 1/2 c sliced fruit or berries
6) AdvoCare Snack Bar or 1 cup popcorn
Day 6
am
1) Pancakes with fresh berries and nuts- like walnuts or pecans
2) AdvoCare Meal Replacement Shake - Chocolate with 2tbsp natural peanut butter
3) Low sodium vegetable soup, whole grain roll and a peach, pear or pineapple
pm
4) Whole wheat pita pocket or flat bread filled with brown rice, bean salad, or hummus
5) AdvoCare Fruit & Fiber Bar or 1 cup mini carrots, an apple & 1 cup grapes
6) Whole wheat pasta, fresh roasted tomatoes, sauteed fresh spinach in light olive oil, 1/2 c grapes
Day 7
am
1) Advocare Meal Replacement Shake - Berry with additional berries, if desired
2) Whole grain bagel with natural peanut butter, an orange or grapes
3) 2 cups leafy greens with grated cucumber, carrots or zucchini, black beans, corn, diced tomatoes, handful toasted almonds or walnuts, and top with grilled chicken, salmon, or tuna
pm
4) AdvoCare Snack Bar, 1 cup pineapple and handful of almonds
5) Grilled chicken, salmon or lean beef on a whole wheat tortilla with lettuce, diced tomato, chopped onion, 1/4 c black beans
6) Soy milk, banana and blueberries/strawberries smoothie
Drinking 10-12 glasses of water is also necessary & challenging; water can get boring real quick! First thing in the morning, just after you wake up, put Spark in your water. If you are in your Cleanse Phase, gulp down your Fiber Drink. Follow with water, then 1st meal, your breakfast. For water with or between each meal . . . throw in V-16 Energy Drink, Rehydrate or Spark 1-2 times. Flavors like Mandarin Orange, Fruit Punch and Grape give your water and your taste, but most importantly you are feeding your body necessary minerals, amino acids and vitamins you need to maintain long-lasting energy.
(FYI: Amino acids are not produced in our body, but extremely necessary for our metabolism & muscles!!! Amino acids are the building bocks of protein, found in some of the food we eat - That's why we need Spark and Catalyst)
Meal Ideas for Days 1-7, repeat or vary as desired. If it seems like a lot of food, great! You won't go hungry and you'll see the inches and pounds melt right off your body. If you are in the Cleanse Phase, avoid Dairy
Day 1
am
1) AdvoCare Meal Replacement Shake (any flavor)
2) Almonds, dried berries, 1-2 hard-boiled egg(s)
3) Mini whole-grain bagel with 1/3 fat veggie cream cheese, 4-6 cucumber slices & 2 oz Turkey
pm
4) AdvoCare Snack Bar
5) Grilled Chicken Breast sliced on dark, leafy greens topped w/ toasted almond slices, 1 crumbled hard-boiled egg and black beans, grated carrot, zucchini or cucumber
6) 1/2 cup strained or Greek-style plain yogurt, strawberries & dried blueberries
Day 2
am
1) AdvoCare Meal Replacement Shake - Vanilla, with 1 banana
2) Apple slices with peanut butter, carrot sticks with hummus
3) Boiled or grilled, sliced chicken breast, 1-cup cooked brown rice and 1 orange
pm
4) AdvoCare Fruit & Fiber Bar
5) White Corn Tortilla spread 1 tbsp taco sauce or diced tomato, fresh spinach and 1/4c skim cheese, bake for 10 minutes on 400 degrees, top with some cooked, chuck tuna, salmon or chicken
Day 3
am
1) AdvoCare Meal Replacement Bar
2) 1 cup plain oatmeal with either 1/2 c fresh blueberries or strawberries or grapefruit
3) 2-3 hard-boiled eggs, cucumber slices with 2tbsp plain strained or Greek-style yogurt dip (added dill, or other spices to taste)
pm
4) AdvoCare Snack Bar
5) Grilled Fish (Salmon, Tuna, etc.), 1 c steamed vegetables - corn, asparagus, broccoli or green beans, 1/2 c brown rice, whole grain roll or mini-bagel
6) 1 cup grapes, handful of almonds or nuts
Day 4
am
1) AdvoCare Meal Replacement Shake - Chocolate
2) Blend a smoothie: 1/2 c strawberries, 1/2 banana, 1c all-natural soy milk
3) 2 c lettuce or leafy greens, 1/2 cup tomato, cucumber slices, 1/4 c black beans, 1/4 c thawed frozen corn, 1/2 small avocado, small chicken breast or turkey
pm
4) AdvoCare Fruit & Fiber Bar
5) 1-White corn tortilla, spread 1/3 fat veggie cream cheese, 2 tbsp black beans and 2oz sliced turkey, roll & slice in half; 1-white corn tortilla & spread 1 tbsp hummus
6) 1/2 c Dried berries and almond mix, or fresh fruit
Day 5
am
1) AdvoCare Meal Replacement Shake - Berry with additional berries, if desired
2) 1-2 hard-boiled eggs, carrots w/ hummus and an orange
3) 1 cup cooked whole wheat pasta like rotini, 2-3 oz of lean chicken or beef with light olive oil, salt & pepper, other spices to taste
pm
4) 2 c spinach or other leafy greens, 1/2 small avocado, 2 oz chopped, sliced turkey, sliced toasted almonds, 1 crumbled hard-boiled egg, thawed (from frozen) peas
5) 1 c plain oatmeal with 1/2 c sliced fruit or berries
6) AdvoCare Snack Bar or 1 cup popcorn
Day 6
am
1) Pancakes with fresh berries and nuts- like walnuts or pecans
2) AdvoCare Meal Replacement Shake - Chocolate with 2tbsp natural peanut butter
3) Low sodium vegetable soup, whole grain roll and a peach, pear or pineapple
pm
4) Whole wheat pita pocket or flat bread filled with brown rice, bean salad, or hummus
5) AdvoCare Fruit & Fiber Bar or 1 cup mini carrots, an apple & 1 cup grapes
6) Whole wheat pasta, fresh roasted tomatoes, sauteed fresh spinach in light olive oil, 1/2 c grapes
Day 7
am
1) Advocare Meal Replacement Shake - Berry with additional berries, if desired
2) Whole grain bagel with natural peanut butter, an orange or grapes
3) 2 cups leafy greens with grated cucumber, carrots or zucchini, black beans, corn, diced tomatoes, handful toasted almonds or walnuts, and top with grilled chicken, salmon, or tuna
pm
4) AdvoCare Snack Bar, 1 cup pineapple and handful of almonds
5) Grilled chicken, salmon or lean beef on a whole wheat tortilla with lettuce, diced tomato, chopped onion, 1/4 c black beans
6) Soy milk, banana and blueberries/strawberries smoothie
4/7/10
Saturday, 4/10 Pilates Class Post-poned
Unfortunately, due to a prior commitmentI will not be teaching Pilates stuedio sessions or the Advanced level Pilates class on Saturday, 4/10. The class will be held 4/17 at 11am, and the following Saturday as well. See you in class & in the studio!
Spring Promo: 3 for $99 Studio Training for 3
If you have never tried Pilates before, the best way to learn is with one-to-one training with a certified Pilates instructor. For the month of April, Lisa will give 3 new Pilates students 3-30 minute Pilates studio training sessions for only $99! Spring is in bloom and Up Stretch Pilates Studio is helping everyone look & feel their best!
Payment must be made in advance to guarantee holding your session appointments and one of the three spots for this offer. Cash or check to Up Stretch Pilates studio, or credit card via this Paypal link will be accepted (there is a 3.5% additional fee for using Paypal). Call Lisa at 412.983.7818 to schedule! Happy Spring
Payment must be made in advance to guarantee holding your session appointments and one of the three spots for this offer. Cash or check to Up Stretch Pilates studio, or credit card via this Paypal link will be accepted (there is a 3.5% additional fee for using Paypal). Call Lisa at 412.983.7818 to schedule! Happy Spring
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