Celery Sticks with Roasted-Garlic Hummus

Celery Sticks with Roasted-Garlic Hummus

Servings: 4

Celery Sticks with Roasted-Garlic Hummus

Here’s what you need…

  • 2 garlic cloves, peeled
  • 15 oz can cooked garbanzo beans, drained
  • 3 tablespoons freshly squeezed lemon juice
  • 8 stalks celery, cut into thick slices
  • 1 teaspoon olive oil
  • 4 tablespoons water
  • salt and cracked black pepper to taste
  • 1 teaspoon dried parsley

1. Preheat the oven or toaster oven to 350 F. Wrap the garlic cloves in foil and roast for 10 minutes.
2. For the hummus, in a food processor, combine the roasted garlic, garbanzo beans, lemon juice, olive oil and water. Pulse until a smooth paste forms. Season with sail and pepper.
3. Arrange the celery sticks on a plate. Serve the hummus in a small bowl and garnish with dried parsley.

Nutritional Analysis: One serving equals: 132 calories, 3g fat, 21g carbohydrate, and 6g protein.

Posted in Healthy Eating by Shawna. Comments Off on Celery Sticks with Roasted-Garlic Hummus

Healthy to the Bone

Osteoporosis is a disease that weakens bones, increasing the risk of sudden and unexpected fractures. Osteoporosis translates literally to mean “porous bone”.  We all lose some bone density as we age and bones get thinner as existing bone breaks down faster than new bone builds.  As this occurs, our bones lose calcium and other minerals and become lighter, less dense, and more porous. This makes the bones weaker and increases the chance that they might fracture.  The disease often progresses without any symptoms or pain.

Many times, osteoporosis is not discovered until weakened bones cause painful fractures usually in the back or hips. Unfortunately, once you have a broken bone due to osteoporosis, you are at high risk of having another. But there are steps and treatments you can take to prevent osteoporosis before it takes serious hold; or to slow it’s progress once you have it.

Women over the age of 50 have the greatest risk of developing osteoporosis. In fact, women are four times more likely than men to develop osteoporosis. Women’s lighter, thinner bones and longer life spans account for some of the reasons why they are at a higher risk for osteoporosis.

Those most at risk of osteoporosis include:

  • Those with a family history of osteoporosis
  • Caucasians, and Asians who are slim and have small bones (low peak bone mass)
  • Women who had early menopause.

A number of lifestyle factors can also increase the risk of osteoporosis:

  • Low intake of calcium-rich foods
  • Inactivity (i.e. not undertaking regular exercise)
  • Limited exposure to sunlight and therefore reduced levels of vitamin D
  • Extreme dieting, which may restrict consumption of nutritious foods and can result in low body weight
  • Smoking
  • High alcohol intake.

Getting enough calcium and vitamin D is essential for warding off osteoporosis. For even stronger bones, avoid these everyday osteoporosis diet dangers.

Reduce your salt – processed foods supply 75% of the sodium we eat and sodium leaches calcium from our bones.  Beware of packaged foods that contain high quantities of sodium – even your breakfast cereal will probably contain salt!

Avoid excessive soft drink consumption. If your calcium levels are already depleted, the phosphoric acid in soft drinks can further deplete calcium stores. Limit your intake of soft drinks and replace instead with water or healthier options such as green tea, or even calcium and vitamin D fortified orange juice.

Limit your caffeine.  If you currently have low calcium levels be aware that caffeine can also leach calcium from bones, reducing their strength.  Ensure you limit your caffeine intake to 300mg per day (approximately 4 cups of brewed coffee) while getting adequate calcium from other sources.

Maintain a healthy intake of lean protein:  For some time it was believed that an intake of red meat and other proteins would actually increase in the incidence of osteoporosis.  This myth has been totally debunked and in fact maintaining good levels of protein intake is second only to maintaining calcium levels for good bone health.

The safest strategy is eating a diet that’s low in salt and rich in fresh and minimally processed whole grains, fruits, and vegetables. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks.

No need to worry if you’re lactose intolerant.  It’s an interesting fact that countries with the highest dairy consumption coincidently have the highest rate of osteoporosis.  I was fascinated when researching this article by how many articles on this subject were sponsored by respective dairy industries!   There are many continents and cultures where dairy is non-existent and there is not only NOT an increased instance of osteoporosis, where vitamin D stores are of a healthy level, osteoporosis is actually far less prevalent than the US and other western cultures.

Reducing processed foods is one of the most important steps you can take in your diet.   Healthy, one ingredient, whole foods are always your best choice.   Take a good quality calcium supplement if you are found to have diminished calcium levels and ensure you maintain healthy Vitamin D levels too.

Physical activity and fitness reduce risk of osteoporosis and fracture and fall-related injuries.   Studies have shown that bone mineral density (BMD) in postmenopausal women can be maintained or increased with therapeutic exercise.

Weight training and bodyweight exercise are KEY in the fight against osteoporosis.  Female Fat Loss over 40 has you covered here with workouts designed specifically for women who are entering that high risk category! And if you’re looking for even more workouts and motivation take a look at the Inner Circle Fat Burning Workouts  – coaching and follow along videos and another 82 days of workouts to keep you interested and motivated!   We give new meaning to the expression “healthy to the bone”!


Posted in Healthy Eating by Lisa Bullock. Comments Off on Healthy to the Bone

Smoked Salmon Mousse with Crackers

This is a great appetizer for holiday parties and dinners-it tastes so good, your guests won’t believe that it is low in fat.

Servings: 2

Smoked Salmon Mousse with Crackers

Here’s what you need…

  • 2 ounces smoked salmon
  • 1/4 cup nonfat cream cheese
  • 2 tablespoons freshly squeezed lemon juice
  • 10 multigrain crackers
  • salt and cracked black pepper to taste
  • 1 teaspoon dried dill

1. In a food processor, combine the smoked salmon, cream cheese, lemon juice, salt and pepper. Pulse until smooth.
2. Spoon the salmon mixture onto a plate and arrange the crackers around the plate. Garnish with dill and additional pepper.

Nutritional Analysis: One serving equals: 192 calories, 5g fat, 14g carbohydrate, and 18g protein.

Posted in Healthy Eating by Shawna. Comments Off on Smoked Salmon Mousse with Crackers

Q & A – Overcoming Challenges


Kathy asked this question:  Just started your program a few weeks ago, have been inactive for over three years due to a tumor in my head, the steroids I was on and complications. Had surgery a little over a year ago to remove tumor and lost sight in left eye. So my body isn’t as flexible as I would like it to be and balance can sometime be an issue. How can I get flexibility back and what workouts would be best for this. The food plan is easy enough have actually been eating this way for about two months now, weight is coming off but slowly so I think the big issue may be the exercise. I sweat pretty well but worry about correct form due to the flexibility issue.   Lisa Answered:  Kathy, what a huge couple of years you’ve had!  What a challenge to deal with a tumour, and lose the sight in one of your eyes but to keep on training – that’s inspiring!  You’ve got a big project in front of you no doubt, because your body has to relearn it’s position in your space (proprioception) without the sight of your left eye.  And that’s just a time and practise issue. In terms of correct form – the follow along videos will teach you how to move correctly and execute the various exercises with good form.  If you’re not sure how you’re actually executing the movements, try and train with a mirror, initially at least.  Watch your form and don’t make assumptions about how you’re moving.  Have someone in your household or a friend video some of your movements so you can check for yourself (most people see video as intimidating but focus on your form as if you were watching someone else – this is a technical exercise!). You might like to have a support close by when trying some of the single limb exercises like 1 leg Romanian deadlifts.  Use the back of a chair or bench of a suitable height.  In terms of flexibility – take the time after each workout to stretch out your body.  You could use a foam roller or simple stretches of the worked muscle groups.  Any of the Female Fat Loss over 40 workouts will work you in terms of mobility and flexibility and assist with your weight loss goals, concentrate on executing each movement with full range of movement.  If you’re squatting, practise getting deeper into the squat – if you’re doing pushups, focus on getting chest to floor. This may take time, but it sounds like you’re a fighter and prepared to do the work!  I also understand that continued use of steroids contributes to stiffness of the joints, so this may also be a question of time as your body adjusts to the new, healthier steroid-free you.  Using your body as it’s meant to be used will slowly help you regain your previous flexibility if not more. Eric Wong has a program that I particularly like “Hip Flexibility Solutions” which could be very useful for you to work through your pelvic and lower body flexibility issues which in turn supports spinal mobility.  Hope this helps!

eric wong hip mobility

  Arlis asked this question:  I do a different workout every day (5 days a week) from the 40+ library. Is that enough variety?   Also, will just doing the 40+ exercises each morning get me lean? I eat clean 90% of the time between1300 and 1800 calories a day. I try to add an extra activity in each evening, a walk, bike ride, roller skating, mowing the lawn, probably at least 3 evenings a week. I have been diagnosed with pre-diabetes , I battle with night flashes I have had 2 myomectomies and then a hysterectomy and knee pain I take no meds, trying to manage everything with how I eat. And I’m following guidelines for eating to prevent diabetes. Trying to lose fat in belly and thighs.  I store my fat on my lower body in particular.  Thank you for this program, it is a Godsend. Previously I was doing 1 1/2 hours on the elliptical and getting nowhere. Lisa Replied:  We’re glad you love the program! Yes, those pesky ellipticals will get you nowhere fast, well done for choosing to work smart!  You’ve got quite a few different health issues happening there so I’m assuming you’ve had some specific hormonal issues that may well have contributed to some of those fat stores.  Have you had your hormone levels measured?  And if so, how frequently do you have that done?  It helps to establish a benchmark and then measure every 6 months or so, especially around 50 years of age as we well know, that’s the age when hormones come out to play. You’re bang in the middle of your healthy weight range so I’d be concentrating more on your exercise and continue with your healthy eating rather than eating for weight loss.  Your nutrition needs to comprise of loads of multi coloured veggies, heaps of water, low glycaemic index carbs, and good quality lean proteins.  If you’re eating appropriately to battle pre-diabetes you should be seeing much more stable insulin blood work. Have a look at the weights of the dumbbells you’re using in your workouts.  The Over 40 workouts have loads of variety in them already so you’ll want to mix up your bodyweight and weighted workouts and CHALLENGE yourself both the choice of progressions in your exercises and how heavy you’re lifting.  If you’ve been using the same weights for months on end, it’s time to step it up and lift heavier.  If an exercise calls for 10 reps of squat and press – then make sure the 10th rep is HARD!  Don’t just go through the motions, push yourself – that’s what makes the difference in your body and your body composition. After that, it’s all about consistency!  If you’d like a little more variety in your workouts and you’re ready for more accountability in your diet, you could try the 21 Day Diet Challenge – it’s paleo-style eating is perfect for addressing high insulin levels and reducing belly fat quickly and safely.

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  Send in your fitness questions and we’re happy to help to the best of our ability!

Posted in QnA by Lisa Bullock. Comments Off on Q & A – Overcoming Challenges

Finding Balance (and falls prevention)

The single biggest issue that will impact health and fitness in later years is falls prevention.  One out of every three older adults (those aged 65 or older) has a fall each year.

Falls are the leading cause of both fatal and non fatal injuries with non fatal injuries including fractures of the spine, hip, forearm, leg, ankle, pelvis, upper arm and hand.

Many people who fall, even if they are not injured in the process, develop a fear of falling which in turn may lead them to limit their activities.  This can create a catch 22 situation where as activities are limited, mobility is restricted leading to an overall reduction in fitness and strength which in turns increases the likelihood of a fall.

We’re at a unique time in history where we have the chance to live longer than ever before, which makes it imperative that those later years are quality years with health, vitality and mobility becoming really important issues to maintain.

Simple strategies to maintain health and wellbeing include monitoring medications.  Speak to your Doctor or pharmacist about side effects of your current medications, ensure that multiple medications are consistent with each other and won’t cause side effects such as drowsiness or dizziness.

Ladies, tragic news for the shoe lovers among you, it may be time to reduce the height of those stilettos! As we age, our feet naturally become wider and flatter.  Our arches naturally drop a little, so it’s worthwhile getting your shoes properly fitted and your feet assessed by a podiatrist.  Shoes need to be comfortable and supportive.  High heels dramatically reduce your stability, adversely affect your pelvic tilt and spinal alignment and are a recipe for falls.

Have your eyes tested regularly and check that you have glasses that make it easy for you to keep active in and around the home.  Single vision distance glasses may make it easier for you to walk outside and perform other fitness activities.

And obviously it’s important to look at your environment and ensure that your home is safe for you.  Do you need to improve lighting, install grab bars in the bath or shower, improve railings on staircases or verandas?

Have you reviewed your nutrition to make sure you’re getting adequate calcium and essential vitamins from both food and supplements?  Osteoporosis is a huge contributing factor in hip fractures so have your bone density checked and adjust your nutrition accordingly and make sure that weight bearing exercise forms a key part of your daily activity.

And most of all -keep moving! 

If you suffer from arthritis or just general stiffness, it’s tempting to restrict movement – but that’s not the answer. Joints are “greased” by movement, so the stiffer you are, the MORE you need to move.

Workouts should include agility movements; movements in a side plane (like stepping jacks) or lateral lunges; exercises that focus on leg strength and ankle stability; and movements that promote cardiovascular fitness without adding excessive impact on your joints.

The Doctor designed program “Never Grow Old” is full of workouts that promote strength, flexibility and fitness for people over the age of 50.  Follow along videos ensure your technique is correct and safe and that you’re getting the best out of the workout.  You’ll find your balance and much more in this very comprehensive fitness program designed for anyone who refuses to grow old!

dan r functional fit 4

Posted in Workouts by Lisa Bullock. Comments Off on Finding Balance (and falls prevention)

Chicken Breast & Black Bean Quesadilla

Who says you can’t have your quesadilla and eat it too? This recipe slashes the fat and calories found in traditional quesadillas while packing an enjoyable flavor punch in each bite. In a hurry? This recipe only takes 15 minutes to make-try it tonight. Servings: 2

Here’s what you need…

  • 4 ounces skinless, boneless chicken breast, cut into cubes
  • 2 whole wheat tortillas
  • 1/4 cup canned black beans, rinsed and drained
  • 1/4 cup shredded nonfat mozzarella cheese
  • 1/4 cup salsa
  • 2 tablespoon nonfat sour cream
  • 1 tablespoon paprika
  • 2 teaspoon garlic powder
  • salt and cracked black pepper to taste

1. Combine the paprika, garlic powder, salt and pepper. Season raw chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool and cut into cubes.

2. Preheat the toaster oven to 350 F. Place tortilla on a cutting board. Arrange the cubed chicken on the tortilla and top with black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.

3. Cut the quesadilla into quarters and top with salsa and sour cream.

Nutritional Analysis: One serving equals: 255 calories, 3g fat, 35g carbohydrate, and 21g protein.

Posted in Healthy Eating by Shawna. Comments Off on Chicken Breast & Black Bean Quesadilla

Double Trouble! Burpees and Suspension Training

Wait, burpees AND suspension training?  Settle down!

Is there anyone on the planet that doesn’t know Shawna LOVES burpees?  Well, what’s not to love?

Well, aside from the full on awesome-ness of just doing what no one likes (and Shawna like to do the opposite of the masses), burpees:

  • require NO equipment
  • use your entire body
  • take up NO space
  • can be done ANYWHERE
  • can be modified or intensified (she has 77+ variations here)
  • make you smile (or throw up, or maybe both ;))

Here’s a fun workout for you to try from Shawna’s Challenge Burpee program.

Challenge Burpee Workout #16 –  Holy hamstring Finisher

Do the following two exercises AMRAP style (as many rounds as possible) in 6 – 8 minutes:

  • 3x one legged long jump burpee
  • 3x bodyweight RDL (Romanian Deadlift) same leg
  • 3x one legged long jump burpee OTHER leg
  • 3x bodyweight RDL OTHER leg

Aaaand, if you love burpees, you’re gonna love what the suspension trainer and guru Dan Long shows you.

He’s got a one legged burpee on the suspension trainer that you can swap out in place of any regular burpee to up the fun factor and YOUR fat burning furnace. Your metabolism will be on fire and your hamstrings will be too when you do the one legged suspension trainer burpee.

Grab Shawna’s Challenge Burpee program today and if you love trouble, double trouble that is, check out Suspension Revolution 2.0 as well!

JUST ADDED: The Burpee Challenge

Want 16 MORE Burpee Workouts that will push your burpee limit? Named ‘Burpee Challenge Workouts’ for a reason, you’ll love these additional challenges.

You’ll NEVER be wanting for more burpee workouts you’ll have so many burpee variations and workouts to choose from.

Get The Burpee Challenge FOR FREE When You Grab Challenge Burpees Today!

If you’re looking to get Challenge Burpee program, make sure to use the coupon code Yayforburpees at the check out to save 33%.

Look for this box and use the code Yayforburpees to save 1/3 off the already low price and get 49 challenging burpee workouts:

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Posted in Workouts by Shawna. Comments Off on Double Trouble! Burpees and Suspension Training

Low Carb Mini Muffins

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack.

Servings: 24

Here’s what you need:

  • 6 eggs
  • 1/2 cup coconut oil, melted over low heat
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/4 cup grade B maple syrup
  • 1 lemon, zest and juice
  • 1/2 cup coconut flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1 cup organic, fresh blueberries
  • 1/4 cup sliced almonds

1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

Posted in Healthy Eating by Shawna. Comments Off on Low Carb Mini Muffins

Suspension Training Workout

There have been many fitness gadgets hit the market and disappear from view (probably gathering dust under someone’s bed somewhere!) but one piece of equipment that provides ongoing versatility, ease of use, convenience and awesome core training is the Suspension Trainer or Suspensions Straps.

Hang them in your garage, living room, off the veranda or monkey bars in the local park and you’ve got yourself an amazing workout ready to rock.

The best thing about Suspension Training is the ease with which you can change the angle of your exercises to reflect your fitness level.  So whether you’re an absolute beginner or super advanced exerciser – you can quickly adjust the straps to suit you.

Here’s the workout for you:

Do 45 seconds of work with a 10 second transition:

  • Row Alternate
  • single leg deadlift
  • Squat jump (do a squat if you can’t jump the entire time)
  • Chest press
  • Tricep extension
  • Speed squat row (Not shown but do a squat followed by a row in quick succession to get your heart rate up.)
  • Kneeling ab roll out

Repeat 3 to 5 times

And the Suspension Revolution 2.0 is on sale this week – grab it quickly to get over 190 unique exercises to help you burn fat and sculpt your abs.

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Posted in Workouts by Shawna. Comments Off on Suspension Training Workout

Grain-Free Rice

Just because you’re giving your body a break from grains this week doesn’t mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal.

Servings: 4

Here’s what you need…

  • 1 head organic cauliflower
  • 1 Tablespoon coconut oil
  •  Salt and pepper

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
2.  In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein

Posted in Healthy Eating by Shawna. Comments Off on Grain-Free Rice