June 2019 Newsletter

June Video Tip Clip:
Workout While They Play!

Your kids want to play. You want to workout. Why not do both? Check out this month’s video tip clip for a few tips that will keep everybody happy and healthy!

Visit Kennedy Fitness or Workout Where You Work on Facebook

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Welcome to Summer

Hello and welcome to summer! School’s out and Dairy Chef is open! Elkhorn Days is right around the corner, and the Fourth of July will be coming up fast too. Our children, like so many of yours, are starting soccer and swimming lessons. But while school has ended and summer sports have begun for our kids…what are YOU doing different this summer?

On the dietary side of things, some of our clients are ditching meat in favor of a vegan diet. Other folks are reducing their daily carbohydrate intake while raising their dietary fat intake, in an effort to enhance their metabolism and shed unwanted body-fat.

On the exercise side, some of you may be cranking up the cardio with outdoor running or cycling. Others though (myself included) are focusing on more compound movements like kettle swings, dead-lifts and push-presses as part of our resistance training efforts.

So what’s the BEST approach to ensure you look and feel your best through the summer? Nobody’s the same, so a one-size-fits-all approach might not cut it. That being said, eating more fruits, vegetables and quality protein sources…while reducing sugar, dairy and refined grains from your diet is pretty solid advice on the dietary side. And you probably can’t go wrong by increasing the frequency and intensity of your workouts…no matter what kind of exercise you prefer!

Want more specifics? Feel free to talk to your trainer about it at your next session. Not training with one of our trainers? Well you’re reading our newsletter…so what are you waiting for?

Yours in health,

Robert Kennedy
President & CEO

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Baked Peach BBQ Chicken Wings

Ingredients

  • 1 1/2 pounds (675g) chicken wings

  • Salt

For Peach BBQ Marinade

  • 1 cup (150g) peeled and chopped peaches (about 1 1/2 large peaches)

  • 1/4 cup plus 2 tablespoons (60ml) tomato sauce

  • 2 tablespoons double-concentrated tomato paste

  • 1/2 cup plus 2 tablespoons (120ml) unsweetened apple cider

  • 2 tablespoons plus 1 1/2 teaspoons fish sauce (certified gluten-free if necessary)

  • 2 tablespoons reduced-sodium soy sauce (certified gluten-free if necessary)

  • 1 teaspoon chili powder

  • 1 teaspoon ground cumin

  • 3/4 teaspoon onion powder

  • 1/2 teaspoon granulated garlic

  • 1/2 teaspoon salt

Directions

Chop the chicken wings into three pieces, along the joints. Keep the 2 meatier sections for the baked wings. Sprinkle a pinch of salt over them. Set aside. (You can reserve the wing tips for making chicken stock or discard them.)

Blend the marinade ingredients in a blender until smooth. Pour the marinade into a bowl. Add the chicken wings, and mix everything together. Cover bowl with plastic wrap and refrigerate for 2 hours.

Preheat oven to 375°F (190ºC). Line a baking sheet with foil. Place an oven-safe wire rack on top of the pan. Brush oil on the rack to prevent wings from sticking.

Shake excess sauce from the wings, and place them on the rack. Save the marinade. Bake wings for 25 minutes.

While the wings are baking, cook the leftover marinade in a saucepan over medium-high heat. Once it boils, reduce the heat to medium-low, and let it simmer for 8–10 minutes, until the sauce thickens. (You should see small bubbles in the sauce.) Turn off the heat, and use this as the basting sauce.

After 25 minutes, baste the wings, flip them over and baste the other side.

Bake for another 17 minutes. Baste wings again, flip and baste the other side.

Bake for another 3 minutes. Turn off the heat, and remove the wings from the oven. Brush additional sauce on the wings.

Let the wings rest for a few minutes before serving. Refrigerate leftovers for 4–5 days.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 pound chicken wings (after removing wing tips)

Per serving: Calories: 318; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 85mg; Sodium: 837mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 10g; Protein: 23g

Nutrition Bonus: Potassium: 374mg; Iron: 11%; Vitamin A: 15%; Vitamin C: 7%; Calcium: 1%

This recipe courtesy of:  MyFitnessPal & Healthy Nibbles and Bits

Robert Kennedy