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| Holly Kouvo |
Owner of Fitting Fitness In™, Holly Kouvo is a certified personal trainer and group instructor through
AFAA and a certified nutrition specialist through AASDN. To learn more about Holly's background, read her bio. |
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The difference between success and failure is often about 5% more effort. S. Truett Cathy |
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Fitting Fitness In™ Awards | |
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Greetings!
My favorite time of the year is Fall. The air is crisp and so are the apples. I had to dedicate this newsletter to the apple. Read below all the benefits of eating an apple. Try out the Buttercup Squash with Apples recipe for a side dish to your dinner. Be inspired by Barbara and Cathy on completing their first triathlon.
We have a new Women's Boot Camp session starting on Oct 17th. Sign up for boot camp, our weight loss clinic or the ALIVE program to not only keep off the 11lbs the average person gains over the holidays but to lose weight over the holidays.
I will be speaking at the Diva ToolBox Conference Oct 20-22 in Wakefield. Come and join us, get motivated and educated on how to be successful in your business and life. There aren't many tickets left to this exciting event. But I still may be able to get you a VIP ticket. I hope to see you there. |
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How does an Apple a Day Keep the Doctor Away?
The antioxidants in apples have many health promoting and disease prevention properties; thus justifying the saying "an apple a day keeps the doctor away".
Several hundred varieties of apples are now grown in the US and world-wide.
Here are some of the good qualities of the apple:
- Apples contains good quantities of vitamin-C and beta carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and rid pro-inflammatory free radicals from the body.
- The apple is a good source of B-complex vitamins such as riboflavin, thiamin and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism.
- The apple also contains small amounts of minerals like potassium, phosphorus and calcium. Potassium in an important component of cell and body fluids that helps in controlling heart rate and blood pressure.
- Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenols. The important flavonoids in apples are quercetin, epicatechin, and procyanidin B2.
Along with this long list of good things about apples is
apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They contain no saturated fats or cholesterol but are rich in dietary fiber which helps prevent absorption of dietary LDL cholesterol. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals.
You can't go wrong with eating an apple. They taste great, you can bake them into delicious recipes, and it is fun to go apple picking with your family.
It is apple picking season. Be sure to go to my favorite Apple Orchard, Shelburne Farm in Stow, MA to pick apples and enjoy the Fall day. |
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First Triathlon Reflections
Success!!
Congratulations to Fitting Fitness In™ clients Cathy and Barbara for completing their first triathlon! Awesome job ladies!
With a little training and a lot of excitement, Cathy and Barbara raced with almost 600 women in the Title 9 Women's Triathlon in Hopkinton, MA on September 11, 2011. The Title 9 Triathlon is a sprint length triathlon, consisting of a 1/4 mile swim, a 10 mile bike, and a 3.1 mile run.
Starting in July, Cathy and Barbara met several times with Fitting Fitness In™ trainer, Lorae, a USA Triathlon Certified Coach, to get ready for the race. Each time they met they would discuss a different aspect of the triathlon and do a workout that focused on a specific portion of the race. Lorae provided them with an eight week training plan that outlined what they needed to do each day so that they could train properly on their own outside of their sessions together.
During their sessions with Lorae, they learned what to expect during the race. They discussed such things as nutrition and hydration for racing, beginner tips, and how to master transitions (the time period in a triathlon between the swim, bike, and run portions of the race).
Click here to read more... |
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Buttercup Squash with Apples
~ Make the most of winter squash when you pair it with apples and brown sugar in this dreamy side dish ~
Prep Time: 10 minutes
Total Time: 50 minutes
Servings: 2
Ingredients
- 1 small buttercup or other winter squash (1 lb)
- 1/2 cup chopped tart cooking apples
- 2 tsp packed brown sugar
- 2 tsp butter or margarine, softened
- 1/2 tsp lemon juice
- 1/8 tsp ground nutmeg
Preparation
- Heat oven to 400°F
- Cut squash in half; remove seeds and fibers.
- Plash squash halves; cut side up, in ungreased baking dish, 11x7x1.5"
- Mix remaining ingredients; spoon into squash halves
- Cover and bake 30 to 40 minutes or until squash is tender.
Nutrition Information
2 servings
per serving: 125 calories, 2g protein, 24g carbohydrates, 5g total fat, 10mg cholesterol, 30mg sodium, 6g fiber |
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Sincerely, |
Holly Kouvo
Fitting Fitness In™ |
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