Author Archives: Sabrina

English Muffin Breakfast Pizzas

  |  in Healthy RecipesNo Comments


Looking for a hearty breakfast idea? Then check out this muffin base pizza with a cheesy egg topping – ready in 20 minutes.
Source: www.eatbetteramerica.com

Servings: 4
1 c fat-free egg product or 4 eggs
¼ c fat-free (skim) milk
Dash of salt
Dash of pepper
2 tsp canola or soybean oil
2 tbsp chopped onions
2 tbsp chopped red bell pepper
2 tbsp chopped cook ham
½ c shredded reduced-fat cheddar cheese (2 oz)
2 whole wheat English muffins, split, toasted

1. In small bowl, beat egg product, milk, salt and pepper with wire whisk or fork until well blended.

2. In 10-inch nonstick skillet, heat oil over medium heat. Cook onion, bell pepper and ham in oil 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Pour egg mixture into skillet. As eggs begin to set at bottom and side, gently lift cooked portions with spatula so that uncooked egg can flow to bottom. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist; stir cheese into eggs.

3. Spoon egg mixture evenly over muffin halves and enjoy!

Nutritional Information:

1 Serving: Calories 150 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 5mg; Sodium 570mg; Total Carbohydrate 16g (Dietary Fiber 3g, Sugars 4g); Protein 14g

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Perseverance

  |  in Exercises, Motivational TipsNo Comments

There is a quote on a poster that hangs at InCharge Fitness that states “Perseverance…what lies behind us and what lies before us is small compared to what lies within us (Ralph Waldo Emerson).”  As I was running on the treadmill I thought about how exercise helps us realize what we have inside of us.  When we do that extra repetition of a bicep curl or do cardio for that extra five minutes we push past a mental threshold that reminds us of the “stuff” we are made of.  This is easy to forget when we are bombarded by everyday life stress.  Exercise is one area of your life that you can control.  It is up to you to decide to put your health and personal fitness above all else.  If you put wellness first, everything you do will feel easier.   I know that often, the last thing you feel you have time for is exercise.  Make time for yourself, even if you only have 15 minutes, do something that gets your heart pumping.  As always, HAPPY EXERCISING AND STAY CONSISTENT!   

To Happy, Healthy Living,
Amy Dubray, CPT, CWC

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It takes 3 weeks to make or break a habit!

  |  in Exercises, General, Motivational TipsNo Comments

It takes 3 weeks to make a break a habit. After you start an exercise program, consistency is key to making it a part of your daily habitual routine! Don’t fall back on excuses. Schedule workouts as you would any other important activity. Make it part of your daily schedule and you will be amazed how quickly it’s no longer a barrier and it becomes part of your daily routine.

To Happy, Healthy Living!
Amy Dubray

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Circuit Training: What is it? Why is it good for me?

  |  in ExercisesNo Comments

Circuit training has become quite popular in the last few years.  Circuit training defined is an exercise plan utilizing six to ten exercises that are completed one after another with weight or body resistance equipment to increase mobility, strength, and stamina.  Each exercise is performed for a certain amount of time or number of repetitions.  Circuit training can be performed at the individual or group level.  

Circuit training is one of my favorite modalities for a variety of reasons.  To begin, it provides a usable structure for the beginning exerciser and assists in teaching that exerciser how to work a variety of body parts in the same session.  I find that many people who start a training program work too many muscle groups at once doing very low repetitions.  While this accounts for some level of exercise, results will not typically be seen because one is not taxing any particular muscle for the needed length of time.  Circuit training taxes the muscle sufficiently to provide results and thus keep motivation high.  In addition, circuit training allows for better form when performing an exercise because one is moving from legs to biceps to triceps for example.  This allows enough rest for any particular muscle group.  A more detailed example of a “circuit” may include one set of ten lunges, one set of ten push-ups and one set of ten tricep dips.  This would be repeated 3 full times.

Every Thursday night from 6-7pm the MedSave InCharge Wellness programs offers a circuit training class for our members and other individuals who want to engage in a fun, high energy hour of exercise.  The hour goes by quickly and you will leave feeling energized and motivated and hopefully a little tired from a great workout!  Come work out with us!  As always STAY CONSISTENT AND STAY MOTIVATED!!!

Amy Dubray

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Relay for Life Walk

  |  in Upcoming EventsNo Comments

Please join the MedSave Team and help us raise money for the American Cancer Society by participating in our 2 mile walk!

When: Tuesday, June 14th

Time: Registration is from 5:00 to 6:00 pm. Walk begins at 6:00 pm.
(We encourage you to Pre-register at MedSave or InCharge Fitness)

Where: InCharge Fitness, 619 5th Street NW, Bemidji

Cost: $5 person, $10 family
All proceeds going to Beltrami Relay for Life and American Cancer Society. Children are welcome to bring their bikes!

Wear purple and get entered into our drawings!
Papa Murphy’s will be serving FREE Pizza!

For more info. call Aimee at MedSave at 759-1222.

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Curried Chicken Pitas

  |  in Blog, Healthy RecipesNo Comments

Cranberries and pear are sweet counterpoints in this tangy curried chicken salad. Toasted sliced almonds add a nutty crunch.

4 servings | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • · 6 tablespoons nonfat plain yogurt
  • · 1/4 cup low-fat mayonnaise
  • · 1 tablespoon curry powder
  • · 2 cups cooked, cubed chicken breast (see Tip)
  • · 1 ripe but firm pear, diced
  • · 1 stalk celery, finely diced
  • · 1/2 cup dried cranberries
  • · 1/4 cup sliced or slivered almonds, toasted (see Tip)
  • · 4  4- to 5-inch whole-wheat pita breads, cut in half
  • · 2 cups sprouts

Preparation

  1. Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
  2. Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.

http://www.eatingwell.com/recipes/curried_chicken_pitas.html

From EatingWell:  September/October 2009

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