Labor Day Grilling Recipes

Labor Day BBQs aren't far away! We know the holidays are a perfect reason to eat poorly, but you can eat great food that's healthy! Personal Chef, Sandy Amato, has once again provided us with great recipes for your summertime barbeque.
*Grilling tip:* Whenever you're grilling, be sure to grill an extra piece of meat or a few extra shrimp to include as the protein in a salad the next day or later in the week

Basic Vinaigrette Dressing

The basic formula is 3 parts olive oil to 1 part vinegar. Experiment with flavored oils, vinegars and citrus.

• 1/2 cup vinegar (balsamic, red or white wine, sherry, cider, berry, herb-flavored, etc.)
• 1 teaspoon Dijon mustard
• 1 teaspoon sugar or honey
• 1 1/2 cup extra-virgin olive oil
• Salt and freshly ground black pepper to taste

Whisk the vinegar, mustard and honey in a bowl to combine. Slowly drizzle the olive oil into the bowl, whisking constantly to combine the ingredients. Season to taste with salt and pepper. Store in the refrigerator.

VARIATION Citrus: Substitute equal amounts lemon, lime or orange juice for the vinegar

Orange-Wild Rice Salad with Smoked Turkey

• 6 cups water
• 1 cup uncooked wild rice
• 1 cup mandarin oranges in juice
• 1/2 cup diced celery
• 1/3 cup dried sweet cherries or sweetened dried cranberries
• 1/2 pound smoked turkey breast, diced (small shrimp are also good)
• 1/4 cup fresh orange juice (about 1 orange)
• 2 tablespoons fresh lemon juice
• 2 tablespoons water
• 1 tablespoon Dijon mustard

• 1-1/2 teaspoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Instructions: Bring water to a boil in a medium saucepan; stir in rice. Partially cover, reduce heat, and simmer until tender (about 45 minutes). Drain; cool. Place rice, oranges, celery, cherries or cranberries, and turkey in a bowl.

Combine remaining ingredients; stir well with a whisk. Pour over rice mixture; toss well. Cover and chill before serving.

NUTRITIONAL INFO: calories: 192, carbohydrates: 30.4 g, cholesterol: 18 g, fat: 3.3 g, sodium: 465 mg, protein: 11.9 g, calcium: 29 mg, iron: 1.6 mg, fiber: 2.9 g

YIELD: 7 servings (serving size: 1 cup)

Coordinating Health & Fitness Services

Do you Feel you Run all over Town trying to stay healthy, fit, trim and pain free? Do you worry that what a provider tells you may be in conflict or be based on incomplete information?

Our concept has always been to offer complete health & fitness services under one roof, with professionals communicating & coordinating together in your best interest.

Personal Training
an individually-based service that provides you exercise programs that are the safest, most effective and motivating for your goals, lifestyle and overall health. Age-appropriate programs including Active 65 for Seniors, Performance Club for Youth and Take Control for Women.

Diet and Nutrition
custom-order supplements, cost effective plans like Diet-toGo, Free ongoing nutrition analysis with personal training, and Dietitians to provide in-depth nutrition guidance. Coordination with your training goals.

Massage Therapy
pre- and post-event muscle massage. Complement to chiropracticf or spinal adjustments. Complement to physical therapy. And, just relaxing...

Physical Therapy
to regain movement, strength and range post surgery or injury. Re-learn normal movement.

Acupuncture
an alternative to medication to treating ongoing pain such as arthritis. Can complement massage therapy and chiropractic.

Chiropractic
an alternative to pain relievers for spinal & neck pain caused by trauma or injury. Complements personal training, acupuncture, and physical therapy. Back pain is the number one ongoing reported pain.

Can Water Weigh You Down?

Water is essential for hydration, skin, joints, can help reduce body fat and curb your appetite, but it might also weigh you down. How? Read your Health & Fitness Tip to find out!

Take a Test:
1) Weigh yourself at the beginning of the day, before drinking water or weigh yourself before strenuous exercise.
2) Weigh yourself about mid-day, after drinking about 8 oz of water hourly or after the exercise.
3) Weight gain may show you are over-hydrating. Weight loss may show you are under-hydrating. This assumes you keep your food intake normal, that you don't introduce new meds, etc. A loss of about 1 pound = 16 oz. of water.

When you are jogging and sweating in the hot sun, weigh yourself before & after exercise. 1 pint of sweat = 1 pound lost. Aim to replace only the fluids you have lost.

Drinking too much water will make you dizzy and disoriented. Self-monitor by how much you sweat and urinate. If it is extremely hot and you are exerting yourself, tie a cold, wet bandanna around your neck or head.

Hidden Calories: Are You Drinking Your Meal?

You may be watching what you eat, but are you also watching what you drink? Surprisingly, beverages from your morning coffee to your happy hour drink have calories that may be sabotaging your efforts to lose weight. We see many people who are trying to lose weight, whether it is 10 pounds or fifty. What you eat and DRINK are important partners with exercise in weight loss.

Here are a few sample drinks that may be adding hidden calories:

Coffee with a tablespoon of whole milk & sugar -- 59 calories; .5g fat; 13g carbs; 14g sugar.

Starbucks Vanilla Latte-- 20oz/Venti. 400 calories; 16 g fat; 49 g carbs; 46 g sugar.

Martini -- 3 oz. 205 calories; 0g fat; 1.7g carbs; 0.2g sugar.

Guiness Beer--1 pint. 168 calories; 0g fat; 13.3g carbs; 10.7g sugar.

7-Eleven Big Gulp with Coke--32 0z. 400 calories.; 0g fat; 108g carbs; 108g sugar.

Snapple Fruit Punch --16 oz. 220 calories; 0g fat; 58g carbs; 54g sugar.

Vitamin Water --20 oz. 50 calories; 0g fat; 13g carbs; 13 g sugar.

At BodyByGeoff, we determine your BMR (Basal Metabolic Rate) to determine your daily calorie allotment and where they should come from in order for you to maintain, lose, or gain weight. Drinks make comprise one half of your daily calorie allowance--so be careful!