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Transformation Fitness & Wellness

Arin Lindauer

Slow Cooked Pork Tenderloin

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Slow cooked pork tenderloin –   2 pound pork tenderloin, 1 ounce dry onion soup mix, 1 cup water, 3 tablespoons of minced garlic, 2 tablespoons of soy sauce.

Preparation:  Place pork tenderloin in a slow cooker with the contents of the soup packet. Pour water, wine, and soy sauce over the top, turning the pork to coat. Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Sprinkle with pepper, cover, and cook on low setting for 4 hours.

Per Serving: 180 calories; 3.7 g fat; 5.8 g carbohydrates;24.5 g protein; 65 mg cholesterol; 918 mg sodium

 

Spaghetti Squash Lasagna with Broccolini

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1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded

1 tablespoon extra-virgin olive oil

1 bunch broccolini, chopped

4 cloves garlic, minced

¼ teaspoon crushed red pepper (optional)

2 tablespoons water

1 cup shredded part-skim mozzarella cheese, divided

¼ cup shredded Parmesan cheese, divided

¾ teaspoon Italian seasoning

½ teaspoon salt

¼ teaspoon ground pepper

Position racks in upper and lower thirds of oven; preheat to 450°F.

  1. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  2. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  3. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.
  4. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.
  • Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

 

Nutrition information

  • Serving size: ½ stuffed squash half
  • Per serving: 194 calories; 11 g fat(5 g sat); 2 g fiber; 15 g carbohydrates; 11 g protein; 18 mcg folate; 23 mg cholesterol; 5 g sugars; 0 g added sugars; 1,235 IU vitamin A; 47 mg vitamin C; 314 mg calcium; 1 mg iron; 609 mg sodium; 347 mg potassium
  • Nutrition Bonus: Vitamin C (78% daily value), Calcium (31% dv), Vitamin A (25% dv)
  • Carbohydrate Servings: 1

Exchanges: ½ starch, ½ vegetable, ½ lean meat, 1 medium-fat meat, 1 fat

Relentless

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Relentless

Hope you are doing great and ready for the holidays!

I am super excited to see Leo’s face Christmas morning! I did not realize how hard it is to hide presents, next year I’ll have to be a bit more strategic covering with a blanket in the car, etc.

I had forgotten that I had some in the back of the car and sure enough, he yells “TOYS!”

AHHHH…and the little bugger doesn’t forget either. I have had to divert his attention and so far, it’s working! (They are all now safely stored under the stairs, gesh!)

One thing I know for sure about a 2-year-old is they are relentless.

But being relentless is not a bad trait.

I was preparing for a presentation this week and I am including several of our client’s success stories. A common theme is being relentless.

We have seen clients through cancer, some 2 plus times. They fight and win.

Our clients have experienced tremendous loss of loved ones, even their own children. Yet they some how manage to get back into taking care of themselves, relentless.

Countless surgeries, only to come back stronger.

I sat back and thought to myself dang these guys and gals are simply amazing and we get the opportunity to see them multiple times per week, how incredibly fortunate are we.

It’s the relentless spirit in all of us and a hunger or desire to be better each day.

I hope you will have an opportunity to take some time off, even if it is only for a few days. Think about the things you have conquered this year, let alone in your life.

We all have experiences that shape and mold who we are.

Be relentless in everything you do.

If you want something, do the small insignificant things you need to do day after day.

When I rehabbed my knees a few years ago, I did countless leg lifts seated on the floor, barely able to lift my leg off the floor, to eventually being able to contract my quad, lift my leg off the floor and now you wouldn’t even know. Relentless.

Never give up, especially on you.

Happy Holidays!

Arin

Turkey Dinner in a Skillet

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2 cups small broccoli florets

½ cup chopped onion (1 medium)

½ cup chopped celery (1 stalk)

1 tablespoon chopped fresh parsley

2 teaspoons chopped fresh sage or ½ teaspoon dried sage, crushed

¼ teaspoon ground pepper

⅛ teaspoon salt

½ to ¾ cup no-salt-added turkey or chicken stock or broth

3 ounces ciabatta or baguette-style French bread, cubed and dried (2 cups)

8 ounces boneless turkey breast tenderloin, cut into ¼-inch-thick slices

2 tablespoons dried cranberries

  1. Melt 1 tablespoon of the butter in a large nonstick skillet over medium-high heat. Add broccoli, onion and celery. Cook and stir 5 to 6 minutes or until broccoli is crisp-tender. Add another 1 tablespoon of the butter; allow to melt. Stir in parsley, sage, pepper and salt. Add ½ cup of the stock; bring to boiling.
  2. Place bread cubes in a large bowl; drizzle with the hot vegetable-stock mixture. Toss lightly to combine. Cover and keep warm.
  3. Place the remaining 1 tablespoon butter in the skillet; return to the heat. Add turkey; cook 4 to 5 minutes or until no pink remains, turning once. Remove turkey from skillet; set aside. Spread bread-vegetable mixture evenly in skillet, adding the remaining ¼ cup stock if needed to moisten. Top with cooked turkey. Sprinkle with cranberries. Cover and heat through.

 

Nutrition information

  • Serving size: 2 cups
  • Per serving: 390 calories; 10 g fat(3 g sat); 5 g fiber; 37 g carbohydrates; 36 g protein; 79 mcg folate; 78 mg cholesterol; 9 g sugars; 1,249 IU vitamin A; 89 mg vitamin C; 88 mg calcium; 3 mg iron; 604 mg sodium; 436 mg potassium
  • Nutrition Bonus: Vitamin C (148% daily value), Vitamin A (25% dv), Folate (20% dv)
  • Carbohydrate Servings: 2½

Exchanges: 4 lean protein, 1½ starch, 1 fat, 1 vegetable, ½ fruit

***Energy***

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We all need more of it, right?

This is the #1 thing people tell us they need more of.

Sure, most of us would like to see the number on the scale move, but more than anything we would like to feel better and have more energy.

It may seem counter-intuitive but exercise, even brisk walking, can increase energy.

The more you move around, the more mitochondria your body makes to meet your energy needs. The more mitochondria you have, the greater the boost to your metabolism, and the greater your ability to produce more energy.

In addition to movement jump starting our metabolic rate, it also increases the production of endorphins (brain chemicals that give us a sense of well-being) and pushes the cardiac system to pump harder, bringing more blood to the brain.

So, this seems simple right, move more = have more energy.

What happens is we get into our routines of life.

We get up, get ready, get the kids off to school/daycare, then sit in the car, get to work and sit at our desk, back in the car (sitting), get the kids, go home sit on the couch. (You may have some differences but you see where I am going.)

We lead extremely sedentary lifestyles and we have to be intentional about movement.

We also have to take time for ourselves.

This may be easier said than done.

Inserting two kids into my own personal life has made juggling my time even harder. I know on several occasions I have put myself on the back burner and I have even had to put myself in check. (Its fun kicking your own butt.) 😉

If I don’t feel good about myself, I know I don’t feel good about being a Mom, Wife, Business Owner, Friend, etc.

We do understand, but draw a line in the sand.

If you want to have more energy, get moving now. Don’t wait till the time is perfect, because it never will be.

Having more energy takes more than drinking a cup of coffee or ten…

It takes making time for you, to focus on being the best you can be. Even if that is a brisk walk on your lunch break, or hitting a workout at TFW before/after work.

You are important and it will feel so good when you are done!

Let’s get moving and have more energy!

Arin

 

Santa and Your Health

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Hope you are doing well!

It’s the race till the end of the year. Or at least it feels that way.

We had a fun opportunity to see our kids sit on Santa’s lap this past weekend. Lyvia was not having one bit of it and Leo was game face.

We had been talking about Santa and he clearly told me he wanted a “white camera toy” and a “Roomba”. Let’s put it this way, one of those is happening!
 

 

It was so cute to see him.

He was unsure, but with a little encouragement and a huge game face he was ready to ask Santa.

It was a very special moment. Last year he wouldn’t even get close to Santa!

I can’t help but feel like people are like this with their health and wellness. You may feel like voiding it all together and that’s ok. Timing is everything and not everyone is ready.

But with some encouragement and talking with a coach you can do anything.

Just like Leo talking to Santa he was unsure of the experience.

Who is this guy, should I like him, etc.

But with some coaching and talking through it, he did it.

He got up there and proudly asked Santa and jumped down with satisfaction.

If you are ready take control of your health consider having a coach. They will encourage you, guide you and help you along the way.

Sure, we can do it alone, but studies show we will continue to put it off.

I know if I had not prepped and talked to Leo about Santa, he would have gotten in the moment and it may or may not have gone well.

Why risk it.

Do the same with your health.

Ask a coach for help and they will be there for you.

One of the biggest reasons people join our program is the accountability. Knowing someone is waiting for you, you have an appointment and we will help answer any questions along the way.

Shoot me a message back if you are ready and let’s talk about your goals!

Take care and Happy Holidays!

Arin