March 2019 Newsletter

March Video Tip Clip:  Brian Brunken Interview

The above video touches on some of the highlights from Kristin Kennedy’s recent interview Brian Brunken, PT, OCS, of Go Physical Therapy.  This interview represents the second interview in our new series for WorkoutWhereYouWork.com.  If you’re in need of PT, Brian and his staff offer outstanding expertise.  And if your employer isn’t working with us to offer on-site group exercise classes for you and your co-workers, please introduce us so we can help remedy that situation!

Visit Kennedy Fitness or Workout Where You Work on Facebook

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Should You Cut Carbs?

Dr. Robert Atkins promoted the idea of cutting carbs to lose weight back in 1972.  Even as far back as in the 1960’s professional bodybuilders used to embrace ketosis as a way of shedding excess fat as they prepared for contests.  And still today you can find a multitude of diets that encourage limiting your carbohydrate intake to enhance fat loss.  Yet when I was a boy in the 80’s, I can distinctly remember the base of our USDA approved “Food Pyramid” consisting of bread, pasta, oatmeal and other grains!  So what gives?  Are carbs bad or not?  If you don’t limit them, are you limiting your results?

First of all, let me point out what happened to all the good, health-conscious Americans who followed the food pyramid…we all got fat!   That’s why the pyramid has been replaced by ChooseMyPlate.gov.  Secondly, like calories, not all carbohydrates are created equal.  No one should worry about getting fat from eating fruits and vegetables.  Third, our bodies weren’t designed to run on proteins and fats alone.  We need carbohydrates…but typically, we eat WAY to many of them!

We’re still taught that 10-35% of your daily calories should come from protein, 20-35% from fats, and a whopping 45-65% of them should come from carbohydrates!  That being said, recent studies do seem to indicate that a diet with as little as 20% of calories sourced from carbohydrates may in fact yield superior weight loss results.  At this point there is a mountain of evidence, both objective (clinical studies) and more subjective (just look at a bodybuilder) suggesting that if you’re going to reduce your calorie consumption with the goal of reducing excess stores of body-fat, limiting refined grains and starchy vegetables (corn, potatoes, etc…) may be your best place to start!

Yours in health,

Robert Kennedy
President & CEO

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Tomato Basil Soup With Grilled Cheese Croutons

Ingredients

  • 1 28-ounce (794g) can low-sodium, whole peeled San Marzano tomatoes with juice

  • 1/8 teaspoon sea salt

  • 1/4 teaspoon black pepper

  • 1 tablespoon olive oil

  • 1 small yellow onion, chopped

  • 2 teaspoons fresh thyme, chopped

  • 1 tablespoon no salt-added tomato paste

  • 1 tablespoon all-purpose flour

  • 2 cups (591ml) low-sodium chicken or vegetable broth

  • 3 tablespoons fresh basil, chopped

  • 2 slices 100% whole-grain bread (such as Dave’s Killer Whole-Grain Bread)

  • 1/2 cup (57g) cheddar cheese, grated

  • 1 tablespoon vegan mayonnaise (such as Just Mayo)

Directions

Line a rimmed baking sheet with foil and spray with cooking spray. Tear the tomatoes in half with your fingers, letting the juices drip back into the can. Set the juices aside. Arrange the tomatoes on the baking sheet and sprinkle with the salt and pepper. Place the pan on a rack 6 inches (15cm) below the broiling element. Broil the tomatoes, rotating the pan once, until the tomatoes are a blackened in places, about 10 minutes.

While the tomatoes are broiling, heat the olive oil in a soup pot over medium heat. Add the onion and thyme and sauté until onions are tender, 5 minutes. Reduce heat to medium-low. Add the tomato paste and flour and cook, stirring constantly, for 1 minute.

Add 1/2 cup (125ml) water, reserved tomato juice and broth; bring to a simmer. When the tomatoes are ready, add them to the pot, scraping up any browned bits. Reduce heat to low and cook, uncovered, for 20 minutes.

Blend the soup in the pot with an immersion blender or in batches in a blender with the lid slightly ajar to allow steam to escape. Stir in the basil and keep warm over low heat.

For the croutons, spread the mayo one one side of each piece of bread and place 2 slices mayo side-down on a cutting board. Spread evenly with the cheese and place remaining bread slices mayo side-up on top to make 2 sandwiches. Heat a large, non-stick pan over medium heat. Add the sandwiches, reduce heat to medium-low, and cook until the cheese melts and the bread is golden brown, about 4 minutes per side. Cut the sandwiches into 1-inch squares. Serve the soup with the grilled cheese squares sprinkled on top.

Serves: 4 | Serving Size: 1 1/4 cups soup, about 1/2 sandwich

Nutrition (per serving): Calories: 233; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 21mg; Sodium: 618mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 6g; Protein: 10g

 

This recipe courtesy of:  MyFitnessPal

Are you ready to hire a personal trainer?  Is your company due for a new wellness program?
Either way, we’ve got you covered.  Click a link below or call (402) 871-7935 today! 
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Jen Maher