Autumn usually evokes images of baked cinnamon apples and pumpkin pies, but pears really come alive this time of year.   From Bartlett, Bosc, Seckel, Comice, and even Sunsprite, pears come in many juicy varieties.  Aside from being a tasty treat, pears are also extremely high in fiber (up to 6 grams per pear) and are an excellent source of Vitamin C.

One of my all time favorite ways to enjoy pears is sliced on a bed of greens, with slivered almonds and gorgonzola cheese.  I’m also in love with this Bartlett Pear & Couscous Salad.

Ingredients:

Mixed greens

2 cups water

1 tbsp butter

1 box plain couscous (10 oz)

2-3 large ripe Bartlett pears, coared, quartered and sliced

2 green onions, sliced

1 cup chopped dinosaur kale

½ Cup chopped bell pepper

1/c cup slivered almonds, lightly toasted

Dressing:

¼ cup applesauce

1/3 cup unseasoned brown rice vinegar

2 tbsp soy sauce

2 tbsp dry white wine

2 tbsp sugar

2 tsp ground ginger

1.4 tsp garlic powder

Directions:

In a medium saucepan, bring water and butter to a boil. Stir in couscous; cover, remove from heat and let stand 5 minutes. Fluff with a fork and chill. Add pears, green onions, spinach, bell pepper and toasted almonds to chilled couscous. Whisk together all dressing ingredients and pour over salad, tossing to mix well. Cover and refrigerate until well chilled, at least 1 hour.

Serve and enjoy!

More Options

I first met Trevor during a Bikram yoga class at Global Yoga in San Francisco.  I was in the process of interviewing Mary Jarvis, owner and Bikram yoga teacher at Global and she mentioned that Trevor would be a fantastic interview.  And boy was she right!!!

He’s not only a champion body builder but supplements bodybuilding by eating all naturally, doing Bikram Yoga and Thai Boxing.  And best of all, he’s super down to earth…Just read for yourself..

1. When did you complete your first body building competition? And what inspired you to do it?

My first competition was in May 2008.
For the most part, I had been training and eating like a bodybuilder since 2002, but never had the courage to compete. In 2007 I read an article written by Dr. Joe Klemczewski about natural bodybuilding, where the athletes are drug tested to the same standards as the I.O.C. (International Olympic Committee). The idea of a level playing field really appealed to me.

2. What inspires you now while you train?
Music is a great companion during a workout.

3. Do you have a mentor / a muse?
I really admire Dr. Joe Klemczewski for his outlook on bodybuilding. I worked with him in preparation for my first season of competition. At times bodybuilding can be overwhelming so I always try to maintain a calm approach to the sport. Staying calm and not over-thinking things was the best lesson I learned from Joe.
Now, when I give advice to my clients, family, and friends I find myself emulating Joe’s style of communication.

4. How do you inspire others?
I don’t try to inspire others per se. I really just enjoy talking to people about their fitness goals and hopefully I am able to relate to them or offer some form of advice. I try to be a good ambassador of the sport where ever I go. If any of that translates into inspiration for others than that is pretty cool!

5. What is the biggest obstacle you have ever overcome? And how did you do it?
I’ve been very fortunate not to have had any major obstacles to overcome. Knock on wood! When I was younger I struggled with high cardio sports do to my asthma. I always thought as a kid that I was destined to play in the NBA, but being 5’7” that didn’t really pan out.

6. When you think of bodybuilding, what are the first 3 words that come to mind?

1. Psychological
2. Self-centerd
3. Journey

7. What are your goals when it comes to your diet / nutrition?
I am trying not to gain too much off-season body fat this fall and winter. Coming off of a competition it is very easy for me to put of some extra pounds. If I can stay consistent with my diet, I will be doing myself a huge favor when spring comes around. However, all bets are off if someone puts some apple pie in front of me!

8. How has eating healthier helped you to succeed as a body builder and as an individual?
One of my biggest realizations was how important carbs and fats are for general health. These days’ carbs and fat receive a lot of bad press. Yes, there is such thing as too many carbs & fat, but there is also such thing as too little. For a diet to be successful, I believe it must not completely deny someone of the foods they love. In my opinion, a happy athlete tends to be a more successful athlete.

9. What are your favorite foods?
For my proteins I eat a lot of egg whites, chicken, turkey, fish, beef, and Greek yogurt. For my carbs I eat sweet potatoes, quinoa, couscous, rice, whole grain breads, apples, bananas, berries, and a lot of green veggies. The majority of my fat intake comes from my protein & carb sources, but I do eat small amounts of fat here and there. Nuts, salad dressings, flax, fish oil, and organic butter are all some of my favorites. Of course every once in a while a good pizza or burger can’t be beat.

10. What is your guiltiest pleasure?
Beer and television!

11. What do you do when you’re not training?
I do some photography here and there for fun. I also like rock climbing, yoga, and Thai boxing. I also have a few art/design projects that I am working on.

12. What is one thing that most people don’t know about you?
In high school I was a “wirey” 150lb volleyball player. I had a 40” vertical leap. I never would have imagined back then that bodybuilding would end up being my sport of choice.

13. What is one thing you hope to accomplish in life?
That’s tough question to answer. I hope one day that I will be at peace with all that I have accomplished and not feel the need to peruse such things any more. To get to that point would be the ultimate “accomplishment”.

14. When’s the next competition?
I just competed in this past July. It was a very fun show and the competitors there were all great. I placed 1st in my class and was a top a 3 finalist overall. I plan to train hard throughout fall and winter and compete again in spring 2011.

15. Anything else you’d like to leave us with?
Bodybuilding is a fascinating sport. Guys and girls alike can get into it. I can reached at tcd.fitness@gmail.com if anyone is curious to know more about bodybuilding or fitness in general. I do individualized training and nutrition consultation. I’m working on a website, but in the interim just send me an email and we can talk.

More Options

It’s hard to believe that the summer is almost over.  I feel like I just got started!  But instead of focusing on the cold weather to come, I’ve been spicing up my menu with some fun and healthy new summer inspirations.

1. Chocolate, Peanut Butter Banana Popsicles

• 3 bananas peeled and frozen
• 5 tbsp peanut butter
• 2.5 tbsp honey
• 3 tbsp cacao powder
• 3 oz cups and popsicle sticks

Place all ingredients in blender container. Blend until smooth. Spoon into into popsicle molds.
Insert sticks and freeze.

2. Caprese Skewers

• 20 baby tomatoes, sliced in half
• 1 fresh buffalo mozzarella sliced into roughly 40 cubes
• Fresh basil torn in half
• Sea salt and freshly cracked black pepper to taste
• Extra-virgin olive oil
• Aged balsamic vinegar

Using a skewer, put 1/2 tomato, cut side up, followed by a piece of mozzarella, basil, second piece of mozzarella and finish with another tomato half. Season skewers with salt, pepper, oil and vinegar.

3.  Healthy Cole Slaw

• 1 head cabbage
• 1 bunch green onions, sliced
• 5 stalks celery
• 1 cup roasted salted peanuts
• Lawry’s Seasoned Salt & Lawry’s Seasoned Pepper, or kosher salt
• ½ tsp roasted sesame oil (or peanut oil)

Quarter the cabbage head and then thinly slice in a food processor. Remove tips of green onions and slice right into sliced cabbage.  Then insert clean stalks of celery into food processor one at a time as they tend to not slice evenly in a bunch. Remove mixture to large salad bowl and put chopping attachment into processor.  Put peanuts in and chop them coarsely.  Mix into salad mixture. Measure one-half teaspoon seasoned salt and one-half teaspoon seasoned pepper into the salad bowl and mix thoroughly. Drizzle in one-half to one teaspoon of roasted sesame oil or peanut oil.  Mix thoroughly.

4. Watermelon and Mint Salad

• 1 medium watermelon
• 1 medium sweet onion
• 1/4 cup red wine vinegar
• Salt and pepper to taste
• 1/2 cup extra-virgin olive oil
• 2 tablespoons chopped fresh mint
• 4 ounces feta cheese, crumbled
• 6 whole mint sprigs

Cut the flesh from the melon and cut into bite size pieces, removing and discarding the seeds, and set aside. Peel and slice the onion into rings. In a small bowl, combine the vinegar, salt, pepper, and whisk until salt is dissolved. Slowly whisk in the olive oil, a few drops at a time. Add in the chopped mint, taste, and adjust seasonings. In a large bowl, combine the melon, onion, and feta. Pour the dressing over the melon mixture and toss gently until everything is coated and evenly mixed. Garnish with mint sprigs.

5.  BLT Pasta Salad

• 12 ounces corkscrew-shaped pasta
• 1/2 cup milk (or soy milk)
• 12 ounces fakin bacon
• 3 medium ripe tomatoes, cut into chunks
• 1 tablespoon chopped fresh thyme
• 1 clove garlic, minced
• Kosher salt and freshly ground pepper
• 1/4 cup sour cream
• 4 tablespoons chopped chives or scallion greens
• 5 heads Bibb lettuce, quartered, or 5 cups chopped romaine hearts

Cook the pasta in a large pot of salted boiling water as the label directs. Drain and toss with the milk in a large bowl; set aside. Meanwhile, cook the fakin bacon in a large skillet over medium-high heat until edges brown. Drain on paper towels. Discard all but 3 tablespoons drippings from the pan. Add the tomatoes, thyme and garlic to the pan and toss until warmed through; season with salt and pepper. Crumble the bacon into bite-size pieces; set aside 1/4 cup for garnish. Toss the remaining bacon and the tomato mixture with the pasta.

Mix the sour cream and 3 tablespoons chives with the pasta until evenly combined. Season with salt and pepper. Add the lettuce; toss again to coat. Garnish with the reserved fakin bacon and the remaining 1 tablespoon chives.

More Options

One of our favorite Fruit Not Fat team members, Amie Valpone, culinary nutritionist and author of The Healthy Apple created an amazing Fruit Not Fat recipe for healthy whole grain pasta with pesto and…GRANOLA?  Yup, that’s right.  Check out her video to find out more.

For more delicious and healthy recipes from Amie Valpone, check out The Healthy Apple: www.thehealthyapple.com.

More on Amie Valpone:

Amie Valpone, HHC, AADP loves to share her passion for cooking, baking and healthy living with the world.  After graduating from Business School at Boston University, Amie decided to follow her passion for cooking, health and nutrition.   She received her training at the Institute for Integrative Nutrition in Manhattan and holds a B.S. in Management from Boston University.  Moreover, Amie is certified by the American Associate of Drugless Practitioners. Aside from my Healthy Apple Culinary Nutrition work, Amie is also the Culinary Nutritionist for the NBA Fit Program and writes the column,  ‘Healthy Corner’ on the NBA website.

More Options

One of my favorite ways to get up and get moving is to run.  And those who know me well, know I don’t just like to run; I like to run far.  Through my love for running I have had the opportunity to meet so many amazing people who have not only inspired me but have also encouraged me to push myself farther and face every new challenge with a positive attitude.

During the Dick Collin’s Firetrails 50 Miler in 2009 (one of my very favorite races), I had the opportunity to meet Larissa Polischuk, a true inspiration to me and many others in the ultra marathon community.

My favorite part about meeting Larissa is that she truly enjoys running.  She not only kicks ass come race day but also supports her fellow ultra marathoners by pacing friends during the last grueling miles and coordinating track workouts and early morning trail runs for her running group.

1. When did you complete your first ultra marathon? What distance was it?

I ran the Way Too Cool 50K in March, 2009

1. And what inspired you to do it?

I love to run and I was getting tired of the pressure to run faster.  I’d spent the last two plus years training really hard for fast marathons and 10Ks and I just wanted to run and enjoy it again.  I felt like training for a new distance and especially on trails would be a good change.

3. What inspires you now while you race?

The adventure first and foremost and the mental aspect of ultra-running; pushing your body when your mind tells you it can’t.

4. Do you have a mentor / a muse?

So many!  The ultra-running committee is really amazing and I’ve truly been lucky to have an incredible training group.  Some of them are elite-level runners who I truly admire.  And while I’m not necessarily running “with’ them all the time, they never make me feel like I’m any less of an athlete.  It’s an unbelievable support system…including my very fast boyfriend.

5. How do you inspire others?

Tough one, but probably by getting people moving.  I am sort of the coordinator behind our Thursday morning trail runs and I help out with a Wednesday evening track workout with our club, the Endurables.  I love getting people out the door doing something they love.  But mostly, I’ve found that people I work with, my family, and less-active friends are coming to me for advice, getting excited about running races and pushing themselves.  I think the group that I run with continues to inspire each other with every race, backcountry run, and “easy” 30 miler in the Headlands.

6. What is the biggest obstacle you have ever overcome? And how did you do it?

Timely question actually.  I’d say my first (and 2^nd) DNF (did not finish)…ugh the 100 mile distance and my ankle!  Part of pushing your limits is also understanding them and like I said before, I love to run, sometimes to a fault.  I injured myself in January at the HURT 100 and completed the 100K with a twisted, very painful ankle.  I didn’t really resolve the issue and kept running when it felt better.  Six months later, I ran the Tahoe Rim 100 miler with tendonitis in the same ankle and was only able to complete 50 miles.  I’m still in the process of overcoming this and learning to be smarter, to take care of my body, to run when it feels good and not because I “need” to.  It’s not why I run.  I think that’s been an important lesson for a lot of us in this sport.

7. When you think of running, what are the first 3 words that come to mind?

Adventure, fun, release

8. What are your goals when it comes to your diet / nutrition?

I try to eat as healthy as possible, but at the same time I like to enjoy my ‘fuel’.  Thankfully, I love to cook.  My boyfriend and I joined a CSA (Community Supported Agriculture), EatWell Farms, and get fresh veggies right from the farm once a week.  It’s been really fun to cook with new produce and get creative with the stuff we know. During the day I tend to snack a lot, eat small meals.  With all of the mileage, I find myself hungry all of the time.  I keep healthy snacks around my office and eat a lot of fruit.

9. How has eating healthier helped you to succeed as an ultra marathoner and as an individual?

I notice that if I eat something that is heavy or processed that I have a lot less energy.  I try to avoid those categories so that I’m able to feel good when I work out.  Eating more fruits and veggies keeps me energized and eating healthy snacks throughout the day keeps my metabolism in check.  That’s not to say that I don’t indulge in Bi-Rite ice cream or Cow Girl Creamery cheese now and then.  But I always say, if I’m going to do it, I do it right!

10. What are your favorite foods?

Grapes, just ask my family, my co-workers, the local grocery store…they all know.  Roasted almonds, rice crackers and hummus are my other favorites.

11. What is your guiltiest pleasure?

Wine, I think we’ve got over 50 bottles in our apartment…
12. What do you do when you’re not running?

Drink wine (just kidding, I mean I do sometimes), I love yoga and have been doing a lot of TRX at the training center in SF.  Other than that, I read when I can, cook, and hang out with my friends.

13. What is one thing that most people don’t know about you?

I’m pretty afraid of the ocean; big waves really.  Not phobic at all, but I prefer the shore for the most part.

14. What is one thing you hope to accomplish in life?

Besides complete a 100-mile race?  Make running, fitness, nutrition a career and not just a hobby.

15. When’s the next big race?

Another 100 ironically, Pine to Palm in Oregon.
16. Anything else you’d like to leave us with?

Ultra-running and pushing your limits – it’s about conquering fear and realizing that you can do something that you or other people might not think possible.  That potential, I believe, exists in all things in our lives, not just the physical.  I’m hoping that I can push the limits of my life using the lessons I’m learning from this sport.  I think we all can.

More Options

This week, those of you that have joined the Fat Swap received an awesome recipe for a fantastic homemade oatmeal (the picture on the left is the finished product). 

This oatmeal recipe is one of many creative and unique recipes that Jenny Grothe (www.jen-fit.com) has developed.   We think this one is especially good because its topped with Galaxy Granola’s not sweet vanilla, probably (in our opinion) the healthiest granola on the planet!

Jenny’s story is an inspiring one. We highly recommend that you check out her website and read her story (click here).  Her Facebook page has over 12,000 fans (clearly, we’re not the only people inspired by her). We think Jenny is proof that eating healthy (think Fruit Not Fat) and focusing on personal fitness will change your life. Eating healthier may not turn us all into certified personal trainers, figure competitors and/or marathon runners (Jenny is now all three); however, eating healthier will give us all more energy and help us have more fun in life.  Fruit Not Fat!!

More Options

Nothing says summer quite like the subtly crunchy, thirst quenching, refreshing watermelon.  Aside from being summer’s perfect sweet and tasty snack, it also helps reduce the inflammation that causes conditions like asthma, diabetes, and arthritis.  It is also an excellent source of Vitamins C and A.

One of my all time favorite ways to enjoy watermelon is to eat it by the slice.  But every now and then, I like to jazz it up for BBQ guests with a little cucumber and jicama.

Watermelon, Cucumer and Jicama Summer Salad:

• 4 cups cubed, seeded watermelon
• 2 cups cubed, peeld jicama
• 2 cups cubed, peeled and seeded cucumber
• ½ cup fresh lime  juice
• ¼ cup fresh mint
• ¼ cup fresh cilantro
• ¼ cup fresh basil
• 1 tsp salt

Toss all ingredients into your favorite summer salad bowl. Serve up and enjoy!

What’s your fave way to enjoy watermelon?

More Options

We’ve received our 100th fat swap entry by mail, thanks to Emily in Ohio!  This one won’t break the 78 pound record, but, every pound counts.  Here’s a close look at the package that arrived this morning from Emily (don’t forget to include your Fat Swap Instruction sheet when you send us your fatty foods):

What did Emily send us? Emily swapped chocolate chip cookies, peanut butter crackers, cinnamon crackers & peanut butter.  If you look at the ingredient statements of each product, you’ll see oil is among the top 3 ingredients.  So while we’re not saying Peanut Butter is unhealthy, we’re accepting this fat swap item because oil is an added ingredient.  We here at Fruit Not Fat think many, if not most, foods really don’t need the extra fat to taste good.  We can cook and eat without added oil, butters, etc.  That’s what Fruit Not Fat is all about.   Don’t believe it?  Then join the Fat Swap here, try our recipes and try foods from our sponsors (all great tasting healthy alternatives).

What are we sending back to Emily?  we’re sending her 4.5 pounds of foods made without oil.  She’s getting a bag of Galaxy Granola, 3 bags of Pop Chips, 2 Revolution Foods mashups and some apple sauce (to use with the awesome cookie recipe we’re including that calls for apples sauce).  Thanks for swapping Emily! 

Who’s coming down to the Whole Foods in Cupertino, California this Saturday?  We’ll be in the parking lot swapping foods and handing out samples from noon to 4pm.  It’s going to be a great time so come on down!

More Options

The next stop for our Fat Swap is the Whole Foods in Cupertino, CA on July 10th.    We’ll be there swapping fat from noon to 4pm.  So far, the most fat swapped at one time is 78 pounds.  Think you can beat that?

Are you wondering what to swap? 

We’ve had a lot of people asking what counts as fatty food.  We believe most foods don’t need to be cooked with oil (and other fats).  Open your snack drawer or kitchen cupboard.  Start reading ingredient lists.  Is oil (or other fats) in the ingredient list?  If so, swap it.  Bring us your foods made with oil & fats and we’ll send you back a similar product made without oil & fats.  It’s our way of proving that products cooked without oil & fats taste just as good (if not better) and are much healthier too. 

Fat Swap Videos & Stores (have you submitted yours?)

Have you submitted a video?  Submit a brief video as you swap the fatty food in your kitchen and we’ll send you a free t-shirt.  Scared of the camera?  Ok, then submit your fat swap story.  Did you swap your husband’s secret stash of Cheespuffs for PopChips (so far this is the funniest story we’ve gotten and it’s a good one).  Send your stories and your video’s to fatswap@fruitnotfat.com.  We’ll post the best ones and send everyone who submits a t-shirt, coupons and more.

More Options

I LOVE mac and cheese and would probably eat it almost everyday if I could.  But since I’m trying to limit my cheese, butter and oil intake…hello Fat Swap…I decided to make a few changes to my recipe.  And voila, Mac and Cheeseless: a guilt free way to enjoy a favorite comfort food.

…  It proved to be the perfect ending to a very crazy weekend and a perfect Fruit Not Fat recipe so I can continue on my merry Fat Swapping way!

Ingredients:

• 12 oz elbow macaroni or rigatoni (as pictured above)
• 6-7 red fingerling potatoes, sliced (leave skin on)
• 1/2 bunch chard, sliced
• 2 garlic cloves, minced
• 1.5 cups vegetable broth
• 3 tbsp tumeric
• 1.5 tbsp paprika
• Salt and pepper to taste
• 1 cup unsalted, roasted cashews

1.Preheat oven to 350 degrees Fahrenheit

2. In a pot of boiling, salted water, cook the macaroni (or rigatoni) over medium-high heat until, about 8 minutes.  Drain well and set aside.

3.  In a medium saucepan, heat the oil and garlic until golden brown.  Add the potatoes, chard and half of the  seasonings (tumeric, paprika, salt and pepper) and cook about 2 minutes.  Add the veggie broth and the rest of the spices and cook for another 3-4 minutes or  until tender.

4.  Grind the cashews in a high-speed blender until ground to a fine powder.  Add the chard and potato mixture and the remaining broth.  Taste, adjusting seasonings if necessary.

5.  Combine the sauce with the cooked macaroni and transfer to lightly greased pan.  Bake until hot and golden brown on top, about 30 minutes.  Serve immediately.

More Options