Healthy Recipe of the Week

Oatmeal Pancakes

Low Cal/Low Fat/Low Chol

Prep: 10 MIN; Cook: 5 MIN

9 Pancakes

1/2 cup quick-cooking or old fashioned oats

1/4 cup all-purpose flour

1/4 cup whole wheat flour

3/4 cup reduced-fat buttermilk

1/4 cup skim milk

2 egg whites

1 tablespoon sugar

2 tablespoons vegetable oil

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

Beat all ingredients with hand beater or whisk until smooth. (For thinner pancakes, stir in additional 2 to 4 tablespoons milk.)


Spray griddle or 10-inch non stick skillet with cooking spray. Heat griddle over medium heat or to 375 degrees.


For each pancake, pour about 1/4 cup batter onto hot griddle. Cook pancakes until puffed and dry around edges. Turn and cook other side until golden brown.


1 pancake: Calories 65 (Calories from Fat 25); Fat 3g (saturated 1g); Cholesterol 0mg; Sodium 220mg; Carbohydrates 8g (Dietary Fiber 1g); Protein 2g

Something worth watching....

Some of you are probably sick of hearing me go on and on about my favorite show that is premiering TONIGHT! If you haven't heard, "The Biggest Loser" is coming back for it's fourth season on NBC on Tuesdays at 8/7c. The first episode will be a two hour premier.

Why "The Biggest Loser" is my favorite show:

1. It shows that losing weight is obtainable...you just have to work hard and watch what you eat.

2. With that being said...it shows how hard these contestants have to work to lose the weight. Remember you don't gain all of your weight over night. You have to burn 3500 calories to lose 1 pound. Just think...the contestants lose sometimes up to 20 pounds in a week. That is creating a deficit of 70,000 calories!

3. Life changing experience for all of the contestants (I cry every episode and my husband makes fun of me:)

4. They are healthy! This is the most important reason for weight loss. Sure it feels good to fit into those old jeans...but what about your quality of life.

5. Training sessions. This one is personal. I love to see new ideas (if you are a client...get ready!) to integrate into my sessions.

6. It is competitive. So I have a little competitive side and it is fun to cheer for the contestants that won my heart.

Healthy Recipe of the Week

Mexican Steak Stir-Fry

Low Cal/Low Fat/High Fiber

Prep: 15 Min; Cook 10 Min

4 Servings

3/4- pound beef boneless Sirloin

1 medium onion, chopped (1/2 cup)
1 small green bell pepper, chopped (1/2 cup)

1 clove garlic, finely chopped

1 cup frozen whole kernel corn

1/2 salsa

1 medium zucchini, sliced (2 cups)

1 can (15to 16 ounces) pinto beans, rinsed and drained

1 can (14 1/2 ounces) whole tomatoes, undrained

Remove fat from beef. Cut beef into 1/4 x 1/2-inch strips.

Spray 12-inch nonstick skillet or wok with cooking spray; heat over medium-high heat. Add beef, onion, bell pepper and garlic; stir fry 4 to 5 minutes or until beef is brown.

Stir in remaining ingredients, breaking up tomatoes. Cook about 5 minutes, stirring occasionally, until zucchini is tender and mixture is hot.

1 Serving: Calories 240 (Calories from Fat 25); Fat 3 g (Saturated 1g); Cholesterol 40 mg; Sodium 390 mg; Carbohydrates 38 g (Dietary Fiber 10g); Protein 25 g %of Daily Value: Vitamin A 12%; Vitamin C 46%; Calcium 10%, Iron 26%

Try This Move!

For those of you that have worked out with me...you know that planks are one of my favorite moves. This is a move that you can perform with no equipment. Here is the skinny on Planks:

This in not only a great upper body exercise, but when performed correctly, is a great core exercise that adds advanced shoulder stabilization. This exercise involves your back, triceps, shoulders, and core muscles. To perform this exercise correctly:

1. Starting on your hands and knees

2. Elbows should be shoulder width apart, elbows bent with arms in a 90 degree angle.

3. Curl your toes under and push your body off of the ground

4. Body should be straight during movement

5. Make sure to keep the core muscles, glutes, legs as tight as possible

6. Hold position until you can not hold your weight up off of the ground with your back straight.

Time yourself every time and push yourself to go a little longer each time. This is a move that you can do everyday.

Breakfast - The Most Important Meal of the Day

We all know the old saying, "Breakfast is the most important meal of the day." Believe it or not but what your mom was telling you could not be more correct. Breakfast is the most important meal of the day because it is a jump start for your body in the morning. Think of it as waking up with an empty tank of gas in your car and trying to drive around town...you are not going to get too far.

Here is another reason why breakfast is so important: people that do not eat until lunch tent to overeat making it hard for your body to absorb all of the vitamins and nutrients. Your body will also store more fat because your body is in survival mode.
So what should you be eating? You want to be eating a breakfast that is high is fiber, protein and carbohydrates. We are all busy so here are some quick and healthy breakfast ideas:

Peanut Butter Whole Grain Waffles

Fruit Shake - make with plain, fat free yogurt

Oatmeal with Fruit

Energy Bar (My favorite are Luna Bars)

Egg McMuffin w/fruit - Whole Wheat English Muffin

with 1 scrambled egg

Whole Wheat Bagal W/Low Fat Cream Cheese

Cereal w/fruit - Total Cereal is a great choice

Whole Wheat Toast w/ Fruit

Things you want to avoid:

Sugary Juice

Refined Sugar (i.e white bread)

Large Portions of Fat (i.e. Bacon)

My Little Pocket Bible

Not sure how many calories you are eating? Do you eat out a lot and you are not sure how many calories are in your turkey sandwich you just ordered? Well, here is where my little pocket bible comes in handy. The best book that I have found is, "The Doctor's Pocket Calorie, Fat and Carb Counter." You can purchase this book online at www.calorieking.com or Borders for $8.

Here are some reasons why I love this book:

It is small enough to fit in your purse!
Has over 11,000 food listings
Over 200 Restaurants and Fast Food Chains
Is rated #1 by health professionals and consumers
Breaks down your calories, fat and carbohydrates.

It is a little more work...but boy does it pay off! My favorite saying, "Know before you eat it." Most people think they are eating less than they actually are. Take the challenge and track what you eat for a week. You might be surprised what you find.

For nutritional questions, email VO2 Fitness at mbrownfitness@yahoo.com .

Pilates...Don't Judge It Before You Try It!

The Pilate's technique was developed in the early 20 century by a young German who set out to overcome his disabilities and become fit and healthy. The Pilate's technique consists of a series of controlled, flowing movements. Pilate's movements will:

Improve Your Shape (long lean muscles)

Promote Flexibility

Help with Postural Problems

Promote Stability

Build a Stronger Core

Your core muscles are around your middle that help support your spine. Pilate's has proven to help rehabilitate athletes and even help improve there game. Many health clubs are starting new Pilate's classes designed just for golfers. Just think...every time you swing a golf club you are engaging your core. If your core was stronger so would your game. Don't judge it before you try it!

Single Leg Stretch

VO2 Fitness offers private and group Pilate's classes. For pricing and availability email mbrownfitness@yahoo.com.