Boot Camp Fitness

NuLife Fitness Camp

3615 Superior Ave

Cleveland, Ohio

216-481-4446

www.Nuflifefitnesscamp.com

Membership fees apply

Fly and Fit Studio

4160 Mayfield Rd.

South Euclid, Ohio

216-938-9537

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Cater2U Fitness

24748 Aurora Rd.

Bedford Hts, Ohio

216-926-2726

www.cater2ufitness.com

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Free Recreation Center Fitness Classes

Zelma George

3155 MLK Boulevard

Cleveland, Ohio

216-420-8821

Earl B Turner

11300 Miles Avenue
Cleveland, OH
(216) 420-8358

John F. Kennedy

17300 Harvard Avenue

Cleveland

(216) 664-2572

This is my favorite, the chicken is spicy and delicious and I like it hot. Instead of mac and cheese the corn, tomatoes are just as filling

Louisiana Chicken and Vegetables

Serves 4; 3 ounces chicken and 1/2 cup vegetables per serving

Take a colorful break from rice, potatoes, and pasta—use corn instead. It is a whole grain and provides texture, fiber, and great taste, too!

Ingredients
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free Cajun or Creole seasoning blend
1/2 teaspoon salt, divided use
1 tablespoon canola or corn oil, divided use
1 1/2 cups frozen whole-kernel corn, thawed and patted dry

1/2 cup chopped red bell pepper

1/2 cup chopped green bell pepper

1/2 cup French style green beans

1/2 cup chopped onion (red preferred)
1/4 cup water
1/4 teaspoon black pepper (coarsely ground preferred)
red pepper to taste (I like it HOT!)

Directions
Sprinkle the chicken on both sides with the seasoning blend, and 1/4 teaspoon salt.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes on each side, or until no longer pink in the center. Transfer to a serving platter and cover to keep warm.

Add the remaining 2 teaspoons oil to the skillet, swirling to coat the bottom. Cook the corn, bell pepper, carrot, and onion, and green beans until sautéed, or until beginning to brown on the edges, stirring frequently. Remove from the heat.

Stir in the water, black pepper, and remaining 1/4 teaspoon salt. Spoon around the chicken.

Cook’s Tip: If salt-free Cajun or Creole seasoning blend is hard to find, you can make your own in a jiffy. Just combine the following in a small bowl: 1 1/2 teaspoons each chili powder, ground cumin, garlic powder, onion powder, paprika, and black pepper. For a hotter mixture, stir in up to 3/8 teaspoon cayenne. Use 2 teaspoons of the blend for this recipe and store the rest in an airtight jar to season a wide variety of food, such as baked fries (white or sweet potatoes), other vegetables, or seafood, including catfish and shrimp. You may want to turn on your exhaust fan when using this and other blackening seasonings over medium-high or high heat.

Some tips to help digest that phrase a litle easier.

Food is an important part of many holidays, celebrations, family and cultural traditions.
In fact, special occasions often center around food. As a result, many people gain a little (or a lot of) weight between Thanksgiving and the New Year. What’s to blame? Perhaps it’s all the tempting treats available during the holiday season or the pressure from family, friends, and co-workers to overeat. Maybe it’s the increased emotional eating (whether it be from holiday stress or holiday joy) or the extreme laxity with eating and physical activity regimens in anticipation for the strict “new diet and exercise plan” you’re going to start January 1st. Regardless of the reasons, it is not necessary to avoid holiday festivities in an attempt to maintain your weight. Consider these 10 tips for fully enjoying the holiday season without gaining weight!

10 Eating Tips for a Healthy Holiday Season

1. Focus on weight maintenance vs. weight loss during the holidays. If you are currently overweight and want to lose weight, this is not the time to do it. Maintenance of your present weight is a big enough challenge during the holiday season. Don’t set yourself up for failure by making unrealistic goals for yourself.

2. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”) Besides, restrictive diets don’t work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.

3. Be physically active every day. Often, students’ busy holiday schedules (or lack of structured schedules) bump them off their exercise routines. Physical activity, especially aerobic activities (like brisk walking, jogging, bicycling, roller blading, and swimming) can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.

4. Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods. Try eating a piece of fruit, a small carton of yogurt, or a string cheese before you go.

5. Make a plan. Think about where you will be, who you will be with, what foods will be available, what foods are really special to you (that you really want to eat) vs. those that you could probably do without, what are your personal triggers to overeat and how can you minimize them. Once you’ve thought about all of these things, make a plan of action. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it.

6. Take steps to avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating is a “social thing.” To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly–enjoying and savoring every tasty bite. Then, when you’re done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night, or position yourself away from the buffet table or food trays to keep yourself from overeating.

7. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes that are amazingly tasty. Try using applesauce in place of oil in your favorite holiday breads; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. Magazines are full of reduced calorie and reduced fat holiday recipes. Give them a try, and share your cooking creations with friends and family.

8. Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.

9. Enjoy good friends and family. Although food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It’s OK to eat too much once in a while. Just relax, enjoy the holidays, and remember what the season is all about.

10. Maintain perspective: Overeating one day won’t make or break your eating plan. And it certainly won’t make you gain weight! It takes days and days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair ?

It’s been quite a year for Lil Wayne. His long-awaited album, Tha Carter III, not only finally came out, but it had the highest debut of any album this year. He’s been nominated for more Grammy Awards — eight — than any other artist this year. He’s been featured on songs by artists ranging from Kanye West to Kevin Rudolf. But next, Wayne is set to take part in an all-new, different feature …