Workout Anytime Powell “Don’t undo the work you have accomplished this year over the holidays.”

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Powell Workout Anytime says, “’t undo the work you have accomplished this year over the holidays.

Powell Workout Anytime is not just a gym. It is really a wholesome community within itself where friends, family and friends you haven’t yet met, gather to get fit and strive towards a healthy lifestyle.  This week everyone at Powell Workout Anytime is sharing in the success of Laura Boggs Whisenant.

Laura’s goal was to reduce her body weight by 100 pounds. She reached her goal in October. When asked if she would share her story, her reply was, “You know I will share my story. Heck, I will stand on the roof and shout it if it would help one person find the motivation! My entire life has changed so much because of my success.”  In fact Laura posted her story, her photos and some recipes on Workout Anytime Powell Facebook page.

Laura is 36, with four kids ages six through 11. She had not been participating in their activities due to her weight. “I wasn’t feeling right so I went to my doctor in January. I weighed 279 pounds. My blood sugar was high. I talked to my husband about having surgery, because other diets had not worked for me. I decided I wanted to try one more shot at a gym before surgery,” Laura said.

Laura signed up at Workout Anytime Powell and started with Trainer Nathan Bayless. “I saw how bad I was. Nathan put me with Trainer Josh Bilbrey. In five minutes he made me feel very comfortable. He has really helped me. I don’t use diet products. I changed my eating. Now my whole family has changed. I started researching and developed a weekly meal plan at first, but I am much more relaxed now, because I have learned what to look for. The big thing was cutting out sodas.”

She said relatives who don’t see her often are shocked when they see her. “They’re impressed.”

After seeing her success, her parents joined Workout Anytime Powell. “My mom has been able to stop some of her medicines, with her doctor’s approval,” she said.

Laura works out at Workout Anytime for 60 to 90 minutes almost daily. “I do more core training at home,” she added.

Laura said the biggest benefit is more energy, “I enjoy biking and running with my kids now. Workout Anytime Powell has totally changed everything.”

She said she like the staff, “They are much different from other gyms (I’ve tried) before. They are all so

supportive. I love the atmosphere.”

Laura and Workout Anytime Powell owner John Heifner reminds everyone. “Don’t undo the work you have accomplished this year over the holidays.”

Laura shared some cooking tips and recipes for the holidays.

 

Cooking Tip of the day

by Laura Boggs Whisenant

When a recipe calls for butter or oil, replace part, not all, of the amount with apple sauce.

 

I will share one of my favorite recipes with you. The nutrition information is after and you will be amazed! These are so moist and really healthy! Just ask the staff  at Workout Anytime Powell, I think they liked them too.

Moist Zucchini Bran Muffins

1 box bran muffin mix (enough to make 12)
2 egg whites,

1 medium zucchini grated

1/4 cup unsweetened applesauce
3/4 cup apple juice
1tsp cinnamon
1 cup raisins

Preheat oven to 400. Line regular size muffin tin with muffin cups or spray with non-stick spray. Mix all ingredients thoroughly. Spoon batter into the cups to fill 2/3 full. Bake 20 minutes.

Calories – 110, total fat – 0, saturated fat – 0, protein – 5g, total carbs – 38g, sugar – 13g, fiber – 3g, cholesterol – 0 mg.

Roman Chicken

Laura Boggs Whisenant

Want something different that is healthy and good for dinner? Try my Roman Chicken. My family always asks me to make it. It takes about and hour including prep time. Nutrition information follows the recipe. I sometimes serve with brown rice, so if you decide to do that as well add the calories and other information to it to get a total count.

4 boneless,skinless chicken breast halves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

1/4 cup olive oil

1 red bell pepper, sliced

1 yellow bell pepper, sliced

2 cloves garlic, chopped

1 (15-ounce) can diced tomatoes
1/2 cup white wine

1 tablespoon fresh thyme leaves
1 teaspoon fresh oregano leaves
1/2 cup chicken stock
2 tablespoons capers
1/4 cup chopped fresh flat-leaf parsley leaves.

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.
the same pan over medium heat, add the peppers and cook until the peppers have browned about five minutes. Add the garlic and cook for one minute. Add the tomatoes, wine, and herbs. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.
serving immediately, add the capers and the parsley. Stir to combine and serve. If making in advance, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.

Servings 8: Calories: 266; Total Fat 13 grams; Saturated Fat: 2 grams; Protein: 28 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber 1.5 grams;

 

Rockin’ Lean Bean Casserole

A one cup serving of green bean casserole has about 275 calories and 10 grams of fat. Most of it coming from the fried onions. One can of french fried onions has roughly 900 calories and 70 grams of fat. OUCH! I have a recipe that only has 76 calories and 2 grams of fat in the same one cup serving.


Two 16-oz. bags frozen French-style green beans, thawed, drained & thoroughly dried

Two 10.75-oz. cans Campbell’s 98percent Fat Free Cream of Celery Soup
8-oz. can sliced water chestnuts, drained

1 bag (about 1 oz.) Crispy Delites Red Onion Chips or 1 oz. (about 25 pieces) onion-flavored soy crisps, crushed

Directions:
oven to 325 degrees.

sure green beans are thoroughly drained and completely dry — use a towel if you need to. Then, place half of the green beans in a casserole dish (a 2 – 3 quart rectangular one works best).

one can of soup evenly on top of the layer of green beans. Place half of the sliced water chestnuts over the soup layer.

with remaining green beans, and then top with the rest of the soup. Evenly top with the remaining water chestnuts. Place dish in the oven, and cook for 45 minutes.

with crushed soy crisps, and return dish to the oven for another 10 minutes or so, until chips turn golden brown.

 

Final tip for snacking

Craving between meals? I got a secret I will share. two words… Pine Nuts! The omega-6 fatty acid found in pine nuts called Pinolenic acid has been shown to increase the release of satiety hormones. Recent research has shown its potential use in weight loss by curbing the appetite. Pinolenic acid causes the triggering of two hunger suppressants―cholecystokinin, the hormone that works as a hunger suppressant, and glucagon-like peptide-1 (GLP-1).
So what does this mean? Add pine nuts to salads, add to cooked vegetable dishes, or simply enjoy as a healthy snack and by doing this you might feel more satisfied and crave less between meals.

 

If you have any questions please feel free to call (865) 441-4471 or stop in during normal business hours to speak with a staff member.

Want to find out what is going on around the club? Come Like Powell Workout Anytime Facebook Page to get the latest news, specials, and updates!

Powell Workout Anytime is located at 3547 W Emory Road, at the corner of Old Clinton Pike and West Emory Road. Staff is available Monday – Thursday 9 a.m. – 8 p.m., Friday  9 a.m. – 6 p.m., Saturday – 9 a.m. – 3 p.m.

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