Café Physique Newsletter

Where Food, Fitness and Fun Are a Way of Life!

January 2010

In this issue...

Successful Resolutions

Weight Loss Tips

Healthy Recipe

Special Offer

Successful Resolutions
Tradition dictates that every 365 days, you should try to kick bad habits and start your life anew. While this type of pressure can be intimidating, January is a convenient time to commit to a healthy way of life. Have faith in yourself. If you do have a moment of weakness and slip up a bit, that's okay, you are human. Forgive yourself, and the very next day, start anew.


Choose to be healthy,
Amber O'Neal
Café Physique Owner



Café Physique is an Atlanta-based fitness and nutrition company specializing in in-home personal training, yoga, pilates and customized nutrition services conducted by registered dietitians. All of our programs are designed to meet the healthy lifestyle needs of clients in the privacy of their own homes or other convenient locations.

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Café Physique
3020 Highlands Parkway, Suite F
Smyrna, GA 30082
Phone: (404) 444-2857
Weight Loss Tips As attractive as it sounds, there is no magic pill, lotion or potion for a quick fix to weight loss. Follow these quick tips to get the job done the good ol' fashioned way:

  • Don't be overly restrictive. Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse. Have a sweet tooth?

  • Do not skip meals. Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.





  • Understand food claims and labels. A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labeled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging. Nutrition Labels 101

  • Watch those sugary drinks. Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

    Have a fitness or nutrition question for us? Drop us an email: Ask a Question

    Healthy Recipe: Mini Mushroom & Sausage Quiches These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory. Small and satisfying, they're also a good finger food for your next cocktail party. :

  • 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
  • 1 teaspoon extra-virgin olive oil
  • 8 ounces mushrooms, sliced
  • 1/4 cup sliced scallions
  • 1/4 cup shredded Swiss cheese
  • 1 teaspoon freshly ground pepper
  • 5 eggs & 3 egg whites
  • 1 cup 1% milk




    • 1.Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.

    2.Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.

    3.Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.

    4.Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

    Nutrition:
    Per quiche: 90 calories; 5 g fat (2 g sat, 1 g mono); 105 mg cholesterol; 3 g carbohydrates; 9 g protein; 0 g fiber; 217 mg sodium; 108 mg potassium.

    Send in your favorite recipe for a future newsletter: Healthy Recipe
      Virtual Nutrition & Wellness Coaching: Fine tune your healthy eating and lifestyle habits AND save time. Hassle-free and super easy, you can communicate regularly with your dietitian via phone and/or Skype. Get the expertise you need to support your 2010 wellness goals without ever having to leave your home or office. ($299*) ● 3 hours of coaching ● Unlimited email coaching between sessions ● Extensive educational materials *Compare to regular price of $399. More New Year's Specials
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