FREE ‘FITCUI’ Demonstration Class!

Fitness + Cuisine = FitCui®   

Discover an easy & fun way to exercise while cooking. 

  • Together we will prepare a healthy energy snack while doing an exercise at each step of the recipe.
  • Take home the goodies and recipe / exercise card.

Where –  Driftwood Public Library,

801 SW Hwy 101 #201, Lincoln City, OR 97367

When – Friday, March 24  @  5:00-6:00pm

  • Don’t miss out!
  • Join the fun.
  • Bring a friend!
  • Please RSVP to secure your spot TODAY! 
  • Call Nancy @ 541-921-7875

However, walk ins are also welcome if there is room!

Work Out – Eat In

 

 

 

 

Thyme to Work Out – Exercise while Cooking

Fit Cui—Work Out / Eat In: Fitness Cuisine

Nancy L. has developed an easy and fun way to exercise while cooking!  The FitCui concept marries Fitness with Cuisine in a collection of recipes with exercises that correspond to each step of the recipe. 

Prepare your meal while performing the prescribed exercises.  Work Out – Eat In

Fit Cui—Work Out / Eat In: Fitness Cuisine
FitCui® – Short for Fitness Cuisine – is for people interested in using their time while preparing meals to fit in a few repetitions of healthy activity.
Imagine fitting in a workout WHILE cooking dinner or preparing a dessert! The FitCui® program, created by fitness instructor, Nancy L., provides step-by-step recipes with fitness instruction at each step of the recipe.  Your meal preparation is packed with healthy exercise and cuisine.
That’s right, FitCui® provides for a fun and efficient blend of fitness and cuisine resulting in a satisfying exercise routine and meal.

Fit Cui—Work Out / Eat In: Fitness Cuisine

Fitness News

Try Gentle  Yoga

It is appropriate for seniors, those with physical challenges or injuries, those new to yoga, or seasoned yogis who just want to slow down.

Accidental falls cause suffering and injury for many seniors.  Balance exercises or an activity like tai chi or yoga help to improve balance.

LisaG  Lisa Gulotta

Certifications:
Kripalu Yoga Instructor, E-RYT 500
ACE Personal Trainer
Cancer Exercise Specialist
Yoga for Scoliosis Trainer
Diabetes Lifestyle Coach
Master Gardener, Santa Fe County

To keep up to date on classes, retreats, and events sign up to receive Lisa’s newsletter at her website.  Go to http://www.lisagulotta.com.

Nancy L’s Original Smoothie

Nancy L’s Original Smoothie – Good for Breakfast or Post Workout

Ingredients:

  • Strawberries  1 pint, frozen or fresh (if using fresh strawberries add a few ice cubes to the blender)
  • Banana, 2 medium
  • Non-Fat Plain Greek Yogurt, 3 Tablespoons (or more if desired)
  • Low fat milk or reduced sugar juice, 4 oz.
  • Hershey’s Special Dark Chocolate Cocoa, 1 Tablespoon
  • Whey powder, 1 scoop

Directions:

  1. Add the milk/juice to blender.
  2. Add protein powder.
  3. Add bananas and strawberries, and ice if desired.
  4. Blend everything together.
  5. Add yogurt.
  6. Blend everything together again.
  7. Pour into glasses and drink.

Nutritional Info – Servings per Recipe: 3

Calories: 259/serving

  • Total Fat: 6.5 g
  • Cholesterol: 37.6 mg
  • Sodium: 190.7 mg +55
  • Total Carbs: 42.2 g
  • Dietary Fiber: 5.8 g
  • Protein: 16.5 g

Avocado Recipes

The Avocado is awesome and alimentative. Being very nutritious they provide for many health benefits when consumed. See the blog at our sister site, NancylFitness.com, for more information about Avocados.  Below are some yummy recipes:

Breakfast – Breakfast Egg & Avocado Tostada 150 Calories per Tostada

Ingredients

4 corn tostadas
4 eggs
¼ tsp. cumin
¼  tsp. black pepper
¼ tsp. fine sea salt
¼ tsp. oregano
pinch chili powder
pinch paprika
2 Tbsp. milk
1 to 2 Tbsp. Canola oil
1 clove garlic, minced
1 cup diced bell pepper mix
½ cup chopped red onion
1 ripe Avocado, peeled and pitted
4 Tbsp. shredded pepper jack cheese
4 slices ripe tomato
Plain Greek Yogurt – garnish, Salsa – optional

Instructions

  1. Place the tostados on a baking sheet.  Set aside.
  2. Cut avocado into twelve slices.
  3. Squeeze lemon or lime juice over it and gently toss. Set aside.
  4. In a large skillet, Canola oil over medium heat.
  5. Add garlic and cook for 1 minute, stirring frequently, until fragrant.
  6. Add pepper and onion and cook until soft, about 5 minutes.
  7. When vegetables are soft, add the eggs.
  8. Stir to scramble, about 3 minutes, until done. Remove from heat.
  9. Turn oven broiler on to heat while assembling the tostadas.
  10. Place one tomato slice on tostada.
  11. Add ¼ of the egg mixture to each tomato slice.
  12. Top with three slices of avocado.
  13. Sprinkle 1 Tbsp. of cheese on each tostadas.
  14. Place under the broiler for 1-2 minutes, until the cheese melts.  Serve immediately.
  15. Garnish with Salsa and Greek Yogurt, as desired.

 

LunchTuna Avocado Salad – 4 Servings, Calories per serving: 160

Ingredients

  • 1 large or 2 medium Avocados, peeled and pitted
  • 10 oz albacore tuna, in water
  • Lemon Pepper, to taste

Instructions

  1. Using a fork, mash up the tuna really well until the consistency is even.
  2. Mix in the avocado until smooth.
  3. Add salt & pepper, to taste.
  4. May serve on toast or in a salad.

 

Dinner Macaroni and Cheese and Avocado ~ 6 Servings

Calories per serving: 450

Ingredients

10 ounces dry elbow macaroni or other pasta, whole wheat
2 cloves garlic, minced
2 medium avocados, peeled and pitted
2 tablespoons fresh lime juice
1/3 cup chopped fresh cilantro

½ Cup chopped chives
Lemon pepper, to taste
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup skim milk
2 cups (reduced fat) shredded Pepper Jack cheese or Monterey Jack or White Cheddar Cheese or combination of all 3, depending on desired taste
Fresh avocado slices

Directions

  1. Bring water to a boil in a large pot.
  2. Add pasta to boiling water
  3. Cook ~10 minutes. Drain and set aside.
  4. Meanwhile, make the avocado sauce:
  • Put the garlic, avocados, lime juice, cilantro and Lemon Pepper into a food processor / blender.
  • Process until smooth and creamy. Set aside.
  1. Make the cheese sauce:
  • Place butter in a small saucepan and heat over medium heat.
  • When butter is melted, whisk in flour to create a paste.
  • Whisk in milk until smooth.
  • Stir with a wooden spoon until the sauce starts to thicken.
  • Add in cheese and stir until cheese is melted, creating a creamy sauce.
  1. Place macaroni in a large bowl.
  2. Pour the avocado sauce over the macaroni and stir until well coated.
  3. Add the cheese sauce and stir until macaroni is coated and creamy.
  4. Season with Lemon Pepper, to taste.
  5. Garnish with the avocado slices.
  6. Serve warm.