Mustard Crusted Chicken over Quinoa & Roasted Butternut Squash Salad

Calories: 550 | Total Fat: 22g | Cholesterol: 42g

Chicken

2 chicken breasts, boneless skinless
2 tablespoons Bourbon Molasses Mustard (or other grainy mustard)
3 large garlic cloves, minced
2 tablespoons plus 1/2 cup grapeseed oil (or olive oil)
1 teaspoon fresh thyme leaves
salt and pepper (to taste)

Salad
1-2 cups Butternut Squash, peeled
1 tablespoon chili powder
pinch of crushed red pepper flakes
1-2 tablespoons grapeseed oil
salt and pepper to taste
2 cups water
1 cup dry quinoa
1 tablespoon balsamic vinegar
2 cups baby arugula
1/4 cup crumbled goat cheese or feta cheese

• prep time
  20 Min
• total time
  1 hour
• servings
  2 (large servings)
•  

1. Preheat oven to 425 degrees F.  
2. Spray a small baking sheet with cooking spray.  Place chicken breasts on the sheet and sprinkle lightly with salt and pepper. 
3. In a small bowl mix together the mustard, garlic, 2 tablespoons grapeseed oil, salt and thyme.  Stir well to combine.  Spread about 2 teaspoons of the mixture on each of the chicken breasts reserving about 1 tablespoon of the mixture for the salad.
4. Place chicken breasts in the oven and bake for 20-25 minutes, or until done (depending on size of chicken).  Remove and allow to cool slightly.
5. Meanwhile add the squash to a large rimmed baking sheet and sprinkle with the chili powder, crushed red pepper flakes, grapeseed oil and salt and pepper to taste. Bake at 425 for 35 minutes, or until fork tender.  Remove and allow to cool slightly.
6. In a medium saucepan, bring the water to a boil.  Add the quinoa and bring back to a boil.  Turn to medium low and cook for 15 minutes, or until all of the water is absorbed.  Add to a large serving bowl and add the squash, arugula and goat cheese.  
7. Add 1/4 cup of grapeseed oil and the 1 tablespoon of balsamic vinegar to the reserved mustard mixture and whisk to combine.  Add to the quinoa mixture and toss lightly to coat.  Slice the chicken breasts and top the salad.  Serve immediately.

Nutritional Facts: (2 large servings per recipe)
550 Calories
30 grams Protein
83 grams Carbohydrates
22 grams Total Fat (3 g Satur. Fat)
42 grams Cholesterol
6 gram Fiber
6 grams Sugar

Source: http://www.farmgirlgourmet.com  (Angela Ladner)

Special Offer and Events

The final weight in for the Forever Fit was amazing! The total amount of weight lost was 106.1 pounds!!!! The total body fat % lost was 23.4!!! Great job everyone!  This is going to be an annual event so if you missed out this year, we look forward kicking your booty next year! 

Special Offer:

We are running a special for Unlimited Get Fit Classes. With a savings of $240, we are now offering a year package of unlimited classes for only $480!  This means that for only $480 you can take our Get Fit am and Get Fit Pm classes, any time you want... for a whole year!  If you are interested in Personal Training, we are offering 10% off our Guide Me Program and personal training sessions if you pay for 6+ months. 

Upcoming Events

This weekend you have 2 opportunities to do something fun while getting fit! 

Join us on our Beale Waterfall Hike on June 22nd. We are meeting at the park in Wheatland at 8:00am. Bring your friends and family. Here is a link about the hike http://www.everytrail.com/guide/fairy-falls-and-dry-creek-loop or Mud Run For Life on June 22nd at 10:00am. Get muddy for fun and help save a life! Raising money for suicide prevention, all funds earned will stay in Lincoln to help our neighbors.  Go to www.mud-run-4-life.org to register. Please feel free to contact us if you have any questions.

Final Fit Finale Party Tonight

Congrats to everyone that has worked hard these past 6 weeks.  We have seen some huge improvements and can not wait to see the numbers!  Make sure to come in for your final weigh in today.  10am - 12am or 3pm -7pm

The finale party starts at 7:00pm.  We have some fun activities planned and will be announcing the winners.  There will also be some appetizers and bubbly to celebrate your success!

Please bring friends, family and neighbors.

We will see you tonight.

Summer Slimming Ideas

Yay, you've made it to week 5 of the Forever Fit Challenge!! Two weeks left, you can do it! 

Don't forget to mark your calendar for June 14th from 7pm - 9pm. The Forever Fit Finale will be at Guiding Fitness and kidsit will be provided.  Everyone is invited: all members, friends, family, even that neighbor with a RIPPED membership that you often see in the McDonalds drive through ;)... If necessary, trick your co-worker and tell her that you are going to a brownie cook off.  We want to change lives, HELP US MAKE LINCOLN HEALTHY! 

Summer Slimming Ideas:
Replace some of your meat salads this summer with refreshing lower calorie salads that don't include high fat ingredients such as mayonnaise.  Using spices and fruits added to corn, red potatoes, beans, or pasta can turn a boring salad into a wonderful taste experience and not add extra unwanted fat and calories.  A recent study shows that replacing meat with beans, even if it is the same amount of calories, will take weight off.  Perhaps it is because of the type of fat that is in meat, although research is inconclusive about the exact reason.  Beans are also a great meat substitute; because they are high in protein and fiber.

Here are some additional tips, try to incorporate them into your week.
- Post a 'goal picture' somewhere you look every day. 
- Get a fabulous outfit a couple of sizes too small and hang it somewhere you will see it every day.
- Include your family in your activities and help them be your biggest supporters.
- Take the stairs and park in the furthest spot.
- Surround yourself with people that will make you a better person and help you reach your goals. 

Roasted Corn, Black Bean Mango Salad
from: Eating Well Diabetes Cookbook

2 tsp canola oil1 clove garlic, minced
1 1/2 C corn kernels (from 3 ears)
1 lrg ripe mango
1 15oz or 19oz can black beans, rinsed
1/2 C chopped red onions
1/2 C diced red bell pepper
3 tbsp lime juice
1 small can chipotle pepper, drained, chopped
1/4 tsp ground cumin
1/2 tsp salt
     
Heat oil in skillet, add garlic for 30 seconds.  Stir in corn until browned.  Put corn in large bowl with remaining ingredients. Enjoy!

It's almost week 4 of the Forever Fit Challenge! We can see, a lot of you are losing your steam....Jump back on that horse and ride it!!! 

Week 4 Challenge:

To help get the pep back into your step, we are doing a week 4 challenge for prizes! Every time you come in to workout, you will get a raffle ticket. At the end of week 4 we will put all of the tickets into a hat and draw a couple of winners. The more you come, the more likely you will win! 
In addition to the raffle, we are letting EVERYONE participate in the Get Fit Classes for free... so, you have more opportunities to work out.
Here are the workout times available:
Get Fit Classes -
Monday, Wednesday and Friday morning from 9am-10am.
Tuesday and Thursday from 6pm-7pm
Guide Me/ Forever Fit Workout times -
Tuesday and Thursday from 5am-7am
Monday - Friday from 3:30pm-7pm

Follow Us:

If you haven't already, don't forget to follow our blog. We are posting great information twice a week. You don't want to miss out! It's easy to do, go to www.guidingfitness.blogspot.com, enter your email address, then check your email and click the confirmation link.

Also, follow us on facebook!

Final Weigh-In:

You can come in any time between 10am-12pm or 3pm-7pm on Friday, June 14th for your final weigh-in. WE HOPE TO SEE ALL OF YOU THERE!!! 

Forever Fit Finale:

Everyone is invited... friends, family, even members that did not participate.
We have a night filled with fun activities and lots of prizes!!
June 14th from 7pm to 9pm at Guiding Fitness!


We are only half way there and it's never too late to get started! Remember, this is a lifestyle change challenge.. not a weight loss competition which means that you are allowed to mess up and most of you WILL. Dust yourself off and keep on going! So what, you had a doughnut... or a couple dozen. Don't give up! Use this opportunity because we are here for you every step of the way!

22 Suggestions for Making Your Diet Healthier

Losing motivation?  Here is a little sneak peek of some of the prizes.

Biggest Loser:

1^st Place - The New Kindle Fire HD

& Custom Mason Mug (Donated by Country Craft)

2^nd Place - A Spa Day! (Donated by Avant-Garde Salon and Spa)

& Custom Mason Mug (Donated by Country Craft)

Most Participation:

Gift Certificates from both -

·     Shawna Erickson Photography

·     Anna’s Sweet Repeats

Best Attitude:

- Teeth Whitening (Donated by Jaime M. Curtis DDS)

- Custom Sign (Donated by Arts by Jill)

*** Lots of other prizes! Lose weight and have fun! ***

This list may be a bit much for some of you to take in.  We suggest focusing on one item at a time. Don't do anything cold turkey and slowly change your lifestyle. 

22 Suggestions for making your diet healthier:

1. Consume less low-quality fat.

2. Consume less red meat, lunch meat, bacon, ham and so on.

3. Consume less milk and milk products.

4. Consume less fried foods. 

5. Consume less hydrogenated oil.

6. Eat fewer refined flour products.

7. Eat less white sugar and simple sugars.

8. Eat less salt and salty foods, such as crackers, pretzels, chips and pickled foods.

9. Consume fewer calories

10. Consume less coffee and alcohol

11. Smoke less, or not at all.

12. Eat more fresh fruit (especially berries)

13. Eat more fresh vegetables.

14. EAt more legumes and keep grain products 100% whole, including wheat breaks, oatmeal, rice and pasta.

15. Eat more fiber foods - fruits, vegetables, legumes, nuts and grains.

16. Eat more fresh fish and poultry to replace red meats

17. Eat more vegetable protein such as nuts, seeds, beans and sprouts.

18. Drink more filtered water or springwater.

19. Drink more dilute fruit juices, vegetable juices and herbal teas.

20. Get more regular exercise

21. Take better care of our air.

22. Keep our waters free of pollution.

11 Cancer Risk Factors

It is the start of week 3 for the annual Forever Fit Contest...you are almost half way there!  How are you doing?

If you are staying on track, keep it up!  If you are struggling to keep up or have fallen off the wagon completely, get your booty back up!!!  Remember that this is a lifestyle change, not just a weight loss challenge... which means that you are allowed to mess up and most of you WILL.  Dust yourself off and keep on going! So what, you had a doughnut... or a couple dozen.  Don't give up!

Read the following information and think about how you can get/stay healthy and eliminate some of these risk factors from your life.

Cancer is all around us.  It is surprising that we have control over most of the risk factors.
According to the book Staying Healthy With Nutrition, here are 11 Key Cancer Risk Factors.

1. Smoking
2. Dietary excesses - Fats (mainly saturated oils, fried polyunsaturated oils, and cholesterol), protein, and obesity (calories).
3. Undernutrition - Deficient fiber and nutrients such as vitamins C and E, beta-carotene, and selenium.
4. Occupational chemicals - In such high-risk fields as farm work, work in plastic manufacturing plants and so on.
5. Food chemicals - Pesticides, additives and hormones.
6. Air and water pollution
7. Excess sunlight and radiation
8. Certain pharmaceutical drugs - Estrogen, metronidazole (Flagyl), lindane (Kwell), or griseofulvin.
9. Alcohol
10. Viruses
11. Psychological influences - Such as personal changes, loss of loved one, grief and divorce.