Secrets to Permanent Weight Loss Home Study Program with Yummy Recipes!

Presented by

Dot Spaet, Fitness by Dot In collaboration with

Nancy Fox, Gourmet Chef

Fitness by Dot offers full service Personal Training, teaching people how to get their bodies more fit, pain-free and healthier so they look better, feel better and lead happier lives. One of my specialties is how to get the biggest bang-for-the-buck out of limited work-out time. I started working with Nancy Fox a few years ago to develop recipes and food ideas. Nancy Fox is a Gourmet Chef who specializes in food that is healthy, easy to make, delicious, and inexpensive. She can work with you to keep your favorite foods yummy while aiding in fat-burning. Fitness by Dot gives seminars and workshops, currently in the San Francisco Bay Area. Topics include Eliminating Back Pain for Good; and Weight Loss Secrets, a basic course on Weight Loss/Nutrition/Fitness. I teach Fitness and basic Nutrition and take pride in providing cutting edge solutions for fitness and wellness, working with people at whatever level they are at currently.

DISCLAIMER Everything in this book has been put together over years of doing this work, successfully helping people get into better shape. What is expressed here is offered as suggestion only. Please check with your health care provider before starting any new exercise program. Dot Spaet and Fitness by Dot accept no liability or responsibility for any injury or loss related to the use of this material. ©2011 Fitness by Dot

All Rights Reserved

Secrets to Permanent Weight Loss Home Study Program

Based on popular Fitness by Dot Weight Loss Workshop

By Dot Spaet and Nancy Fox Fitness by Dot www.fitnessbydot.com

Welcome to the first edition of Fitness by Dot’s Weight Loss Home Study Program. I’ve been teaching Secrets of Permanent Weight Loss Workshops for years. I include how to get off sugar, how to read food labels, basic fitness moves, and much other wonderfully important and inspiring information. And yet, at the end of the day, I realized people still wanted to know, well, what do I eat? This program has been a long time in the making. In collaboration with Nancy Fox, Gourmet Chef, we came up with tasty, healthy, easy recipes. We want to show you some options for delicious food that includes vegetables, fiber, and protein without all the top allergens. Almost all of our yummy recipes are made without wheat, yeast, soy, corn, gluten, eggs, peanuts, dairy, or shellfish. We figured you already know how to prepare chicken, fish, or other protein; the biggest challenge for most people is how to add more fiber and nutrients to their meals. Combine 3-5 ounces of your favorite cooked protein with any of these dishes for a delicious, filling, nutritious meal. Feel free to send us your own recipes and we might post them on the website or include them in the next version. If we use one of your recipes we’ll send you a free thank you gift. You may notice that many of these recipes use beans. If you are not already used to eating beans, start slowly; that may mean as little as a tablespoon initially. They can be difficult to digest at first. As your system gets used to them, you can increase the amounts. Also included at the beginning of this booklet are handouts from class with lists of fiber content of foods and glycemic index. These are to be used as a guide; the same is true for Dot’s 10 Tips. Fitness moves are also included, so that you have all the material in one place. These moves and more are in the Five Minute Exercise Bites booklet. Research shows that people who track their food intake are most successful at weight loss. There are several Food Diaries available on my website www.fitnessbydot.com. To your best health and fitness, Dot and Nancy

SECRETS TO PERMANENT WEIGHT LOSS TABLE OF CONTENTS Section Class Handouts Ten of Dot’s Tips for Weight Loss The “Moves” – Five Minute Exercise “Bites” Fiber Content of Foods Table of Glycemic Index Recipes SHAKES & SMOOTHIES Dot’s Original Breakfast Shake Dot’s Latest Green Smoothie Basic Template for Green Smoothie SOUPS & STEWS Bieler Broth Navy Bean Soup Basic Template for “Cream” Vegetable Soup Cream of Spinach Soup Cauliflower and Chickpea Soup Yellow Split Pea Soup Indian Vegetable Curry SIDES & SALADS White Bean Mash Cauliflower Casserole Roasted Cauliflower Quinoa Salad Cole Slaw Creamy Cucumber Salad Mushroom Almond Paté Cranberry Relish Cranberry Conserve DESSERTS Raw Double Fudge Brownies Lemon Coconut Bars Chocolate Almond Decadence

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CLASS HANDOUTS Ten of Dot’s Tips for Weight Loss  Drink 10 glasses of water a day  Add 1 tsp. of unsweetened lemon juice per glass to help alkalinize the body  Eat 3 apples a day - Eat 2 a day if 3 is too many  Try Chia seeds to add fiber and feel full. Add a teaspoon of seeds to your food.  Drink Green Tea, helps the body burn fat  No processed white flour products or bread (only whole grain if you must). This includes no:  muffins, bagels  croissant  toast, crackers  Danish, pastry  cake, cookies  pasta, macaroni  Eating for the day is finished by 3 hours before bed time, i.e. no late night snacking  No sugars or artificial sweeteners like aspartame, Equal, NutraSweet, Sweet and Low, Splenda, sucralose, saccharin This includes no:  high fructose corn syrup, maple syrup, honey  white sugar, brown sugar  glucose, sucrose, dextrose, fructose (other names for sugar)  Instead use Stevia or Agave as sweeteners  Eat vegetables. Try drinking them in green smoothies.  Add muscle to increase metabolism. Muscle burns more energy than fat.  Low fat only is not necessarily a good idea; depends on what fats. The body needs fat to shed fat. The more of these you can do, the better. You definitely do not have to do all of these. They are just ideas that may help.

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Five Minute Exercise “Bites” Most of these are also cardio, raising the heart rate LEGS Wall Sits Lunges - Stationary Front to Back Back to Front Walking Chair Sits ABS CORE on knees – how long did you stay up? CORE on toes – how long did you stay up? CORE on 1 elbow only for Obliques OR lie on side for obliques with feet up If cranky shoulders – bicycles Plank, to 1 elbow, elbow, up, up to plank UPPER BODY / BACK Y squats Triceps behind UPPER BODY / SHOULDERS Pushups / plank if shoulders are OK Up/down dog if shoulders are OK Mountain climbing UPPER BODY / LOWER BODY Squat and row with strap Woodchops

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Fiber Content of Foods Food Lima Beans Figs Chickpeas/ Garbanzo Lentils Pinto Beans Pear Sweet Potato Avocado Red Kidney Beans Raisins Potato (baked) Hummus Prunes Corn kernels (raw) Wheat Pita Peach Apple Carrots Peanuts (dry roasted) Popcorn Cashews Rice (brown) Banana Cauliflower (raw) Green Beans Plums Coleslaw Onions (raw) Rice (white) Cabbage (red) Grapefruit Watermelon

Serving Size 3/4 cup 5 3/4 cup 3/4 cup 3/4 cup 1 medium 1 medium 1 medium 3/4 cup 1/2 cup 1 medium 3/4 cup 5 1/2 cup 1 1 medium 1 medium 1 medium 1 oz 1/2 cup 1 oz 1/2 cup 1 medium 1/2 cup 1/2 cup 1 medium 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 medium 1/2 cup

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Grams of Fiber 9.8 8.6 6.9 6.0 5.6 5.2 4.6 4.6 4.5 4.0 3.9 3.4 3.0 3.0 2.8 2.8 2.6 2.3 2.3 1.7 1.7 1.6 1.4 1.2 1.1 1.0 0.9 0.9 0.8 0.7 0.6 0.5

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Table of glycemic index and load values The average GI of 62 common foods derived from multiple studies by different laboratories High-carbohydrate foods GI White wheat bread* 75±2 Whole wheat/whole meal bread 74±2 Specialty grain bread 53±2 Unleavened wheat bread* 70±5 Wheat roti 62±3 Chapatti 52±4 Corn tortilla 46±4 White rice, boiled* 73±4 Brown rice, boiled 68±4 Barley 28±2 Sweet corn 52±5 Spaghetti, white 49±2 Spaghetti, whole meal 48±5 Rice noodles† 53±7 Udon noodles 55±7 Couscous† 65±4 Cornflakes Wheat flake biscuits Porridge, rolled oats Instant oat porridge Rice porridge/congee Millet porridge Muesli Apple, raw† Orange, raw† Banana, raw† Pineapple, raw Mango, raw† Watermelon, raw Dates, raw Peaches, canned†

Breakfast Cereals

Fruit and fruit products

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81±6 69±2 55±2 79±3 78±9 67±5 57±2 36±2 43±3 51±3 59±8 51±5 76±4 42±4 43±5

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Strawberry jam/jelly Apple juice Orange juice

49±3 41±2 50±2 Vegetables

Potato, boiled Potato, instant mashed Potato, french fries Carrots, boiled Sweet potato, boiled Pumpkin, boiled Plantain/green banana Taro, boiled Vegetable soup Dairy products and alternatives Milk, full fat Milk, skim Ice cream Yogurt, fruit Soy milk Rice milk Legumes Chickpeas Kidney beans Lentils Soya beans Snack products Chocolate Popcorn Potato crisps Soft drink/soda Rice crackers/crisps Sugars Fructose Sucrose Glucose Honey

78±4 87±3 63±5 39±4 63±6 64±7 55±6 53±2 48±5 39±3 37±4 51±3 41±2 34±4 86±7 28±9 24±4 32±5 16±1 40±3 65±5 56±3 59±3 87±2 15±4 65±4 103±3 61±3

Data are means. *Low-GI varieties were also identified. †Average of all available data.

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RECIPES

SHAKES & SMOOTHIES

DOT’S ORIGINAL BREAKFAST SHAKE 1 cup almond milk, original flavor (can also use hemp or soy milk, unsweetened is better) ½ cup water 1-1/2 scoops protein powder (Designer Whey, Vanilla, available at Trader Joe's or online) 1 tsp to 1 Tb Flax Oil 1 rounded tsp almond butter, unsweetened ½ cup frozen fruit, unsweetened, available at TJ. Using berries is best. Try strawberries, raspberries, blueberries, cherries, boysenberries or any combination

½ cup frozen peas (for added fiber, good idea, can be optional)

Put all ingredients into blender and blend until smooth. Makes about 2 cups. Great for breakfast!

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DOT’S LATEST GREEN SMOOTHIE based on the work of Robyn Openshaw Add to blender: 2 handfuls spinach leaves 2 c water 1 1/2 banana ½ apple 1/3 avocado 6 frozen strawberries 4 ice cubes Blend on low to get started, then blend at high speed until mixture is smooth, about 1-2 minutes. Makes about 1 quart

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BASIC TEMPLATE FOR GREEN SMOOTHIE Experiment using different greens and fruits to develop your favorites! 2 cups greens such as spinach, arugula, kale, chard, romaine Equivalent of 2 pieces of fruit such as ½ cup berries, medium apple, banana, mango, orange, pear. Limit to 3 types maximum as eating too many different fruits at once is harder to digest 2 cups water Ice to cool blender (3 or 4 cubes) Blend all together and enjoy!

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BIELER BROTH

SOUPS & STEWS

1-1/2 lbs. Zucchini squash 3/4 lbs. Green beans 1/2 bunch celery (no leaves) 1/2 bunch parsley (no stems) 3 cups water garlic (up to 1/2 whole head), or onion (up to 1 whole), or green herbs (like basil) to taste. Cilantro if you like it. Bring everything to a full boil. Simmer for 20 minutes, then puree in blender until the broth is very smooth and creamy. It should not be lumpy, stringy, or chunky but rather a velvety puree. Do not add salt. Drink hot or warm – not cold. This recipe makes about 9 cups of soup.

NOTE FYI: Dr. Bieler, after whom this recipe is named, believed that “Food is Your Best Medicine” and wrote a book with this same title. This broth is supposed to re-mineralize the body; drink 3 cups per day Hot.

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NAVY BEAN SOUP 4 servings

2 cups dried navy beans 12 cups (3 quarts) water 2 carrots, chopped 1 large onion, chopped 1 stalk celery, chopped 1 bay leaf 1 tsp salt Pinch of black pepper Pinch of ground cumin (optional) Tabasco or other hot sauce, for serving (optional) Rinse beans, cover with water and soak overnight.* Drain and rinse beans and then place in soup pot with 8 cups of the water. Bring to boil then reduce heat and simmer, uncovered until beans are almost tender, about 1 hour. Add remaining 4 cups of water, carrots, onion, celery and bay leaf and cook until the vegetables and beans are tender, about 1 hour more. Remove the bay leaf. Add salt, pepper, and cumin. Serve with hot sauce if desired. *Want soup and forgot to soak the beans? Rinse and cover beans with water in soup pot. Bring to boil and then turn off and let sit for 1-2 hours. Drain and rinse beans and then continue with recipe.

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BASIC TEMPLATE FOR “CREAM” VEGETABLE SOUP Choose one or combination of vegetables such as: Potato Cauliflower Broccoli Sweet Potato Butternut Squash Asparagus Parsnips Easiest: Cut vegetables into uniform chunks. Cook or steam cut-up vegetables in a little water until soft. Add vegetables and water to blender and puree. Season to taste with salt, pepper, hot sauce, butter or other seasoning. Tastier: Saute onions and garlic in olive oil. Add cubed veggies and cook until soft. Can also add carrot, green or red pepper for additional flavor. Blend as above and season to taste. Or toss vegetables in 1-2 tablespoons of olive oil and roast in oven at 400◦ until soft. Puree and season to taste. For all versions: thin with Low-sodium, low-fat vegetable or chicken broth.

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CREAM OF SPINACH SOUP 4 – 6 servings

1 tsp canola oil 1 onion, chopped 1 stalk celery, chopped 1 carrot, chopped 2 cloves garlic, mashed 1 TBS chopped fresh thyme or 1 tsp dried thyme 2 tomatoes, chopped 5 cups vegetable or chicken broth (low-fat, low-sodium) 1 can (19 oz) cannellini beans, drained and rinsed 1 bag (10 oz) baby spinach Pinch of salt Pinch of black pepper Heat oil in soup pot over medium heat. Add onion, celery, carrot, garlic, and thyme and cook until onion has softened, about 5 minutes. Add tomatoes and cook for 2 minutes. Add broth and beans and bring to a boil. Reduce the heat and simmer for 10 minutes. Finely shred spinach and set aside. Puree the soup in batches in a blender or food processor until smooth, then return to pot. Bring to a gentle boil and add spinach, salt, and pepper. Cook, stirring occasionally until spinach is tender, wilted, and bright green, about 5 minutes.

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CAULIFLOWER AND CHICKPEA SOUP 6-8 servings

1 tsp canola oil 1 onion, chopped 2 cloves garlic, minced 1 carrot, chopped 1 stalk celery, chopped 1 TBS peeled and minced fresh ginger 2 tsp ground cumin ½ tsp ground coriander ¼ tsp ground turmeric 6 cups chopped cauliflower (one head, about 2 pounds) 2 cans (19 oz each) garbanzo beans (chickpeas), drained and rinsed 6 cups vegetable or chicken broth (low-fat, low-sodium) 3 TBS chopped fresh cilantro Heat oil in a soup pot over medium heat. Add onion, garlic, carrot, celery, ginger, cumin, coriander, and turmeric and cook until the onion has softened and is becoming fragrant, about 5 minutes. Add cauliflower and chickpeas and cook, stirring until coated, about 2 minutes. Add broth and bring to a boil. Cover, and simmer until the cauliflower is tender, about 20 minutes. Working in batches, transfer the soup to a blender or food processer and puree until smooth. Return soup to the pot and reheat until steaming. Serve with a sprinkle of cilantro. Can also use a dollop of yogurt if you are not sensitive to dairy.

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YELLOW SPLIT PEA SOUP 1 1/2 – 2 cups yellow split peas 1 stalk of celery with leaves, finely chopped 1 small carrot chopped 1-2 cloves garlic, bruised 7 ½ cups vegetable or chicken broth (low-sodium) or water Salt and pepper 1 tsp ground cumin Juice of ½ lemon or more 2 TBS finely chopped parsley Rinse peas and sort. Add peas, celery, carrot, and garlic to stock or water and bring to a boil. Skim scum off top of water. Cover and simmer gently until peas are very soft and nearly disintegrating. This takes about 1 – 1 ½ hours. You may use a pressure cooker and cook for about 15 minutes. When peas are soft, season to taste with salt, pepper, cumin, and lemon. Simmer a few minutes longer for seasonings to blend then rub the soup through a sieve or blend in food processor or blender to puree. Return to pan and heat to serve. Thin with water or broth if necessary. Top bowls of soup with chopped parsley.

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INDIAN VEGETABLE CURRY 4 servings

1 TBS canola oil 2 onions, cut into wedges 3 cloves garlic, minced 1 TBS peeled and chopped fresh ginger 1 TBS mild curry paste or powder (or hot if you prefer!) 1 tsp cumin seeds, crushed 3 cups vegetable broth (low-fat, low-sodium) 2 red bell peppers, stemmed, seeded, and chopped 2 cups broccoli florets 8 ounces green beans, trimmed and cut into 1 inch pieces 1 zucchini, trimmed and chopped 1 can (19 oz) garbanzo beans, drained and rinsed ¼ cup chopped fresh cilantro Heat the oil in a large saucepan over medium heat. Add the onions, garlic, ginger, curry paste, and cumin seeds and cook until the onions have softened, about 5 minutes. Add the broth and bring to a boil. Add the vegetables and garbanzo beans, cover and simmer for about 15 minutes or until the vegetables are tender-crisp. Serve hot and top with a sprinkle of cilantro. Adapted from Living the G.I. (Gycemic Index) Diet by Rick Gallop

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SIDES & SALADS

WHITE BEAN MASH 4 servings

Here is a high fiber option to mashed potatoes. Add watercress for a peppery bite or kale for a heartier winter version. 1 cup chicken broth (low-fat, low sodium) or vegetable broth 2 cans (19 oz each) cannellini beans, drained and rinsed ¼ tsp dried thyme ¼ tsp black pepper 2 cups baby spinach leaves, shredded Pinch of salt Bring the broth to a boil in a saucepan. Add beans, thyme and pepper and simmer for about 10 minutes. Mash the bean mixture with a potato masher until fairly smooth. Stir in shredded spinach and salt until combined. Adapted from Living the G.I. (Gycemic Index) Diet by Rick Gallop

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CAULIFLOWER CASSEROLE 4 servings

2 tsp. Oil (Olive, Flax, or Udo’s Choice ®) 2-3 tsp. cumin 1-2 tsp. turmeric ½ yellow or red onion, finely minced 1 cup water Flowerets from 1 very large or 2 small Cauliflowers 4 tbsp. fresh parsley, minced 2 cloves of garlic, minced ½ cup raw pine nuts (optional) 7 oz sun-dried tomatoes (I use Melissa’s brand that’s packed in olive oil) Bragg™ Liquid Aminos to taste Warm oil, cumin, and turmeric in skillet on low heat. Add onions and cook 34 minutes on low heat, then add water. Put cauliflower into food processor and chop into very small pieces (like couscous). Process sun-dried tomatoes into small pieces. Add cauliflower to skillet and gradually warm. Add remaining ingredients and warm. Season with Bragg™ Aminos to taste

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ROASTED CAULIFLOWER 1 head cauliflower separated into florets 2 TBS olive oil ¼ tsp salt Minced garlic or garlic powder if desired Lemon juice Preheat oven to 450◦. Toss florets in olive oil and sprinkle with salt and garlic if using. Put on foil covered cookie sheet in single layer and roast in oven on center rack. Stir occasionally until florets are tender and golden brown, about 25 – 30 minutes. A squeeze of lemon juice is tasty on finished cauliflower. Serve warm or at room temperature. OTHER ROASTED VEGGIES: this method of roasting works wonderfully for many vegetables—asparagus, Brussels sprouts (cut in half if large), parsnips, green beans. For the thinner veggies, roast at 400◦ until tender. Add herbs to vary flavor.

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QUINOA SALAD About 1 cup cooked quinoa (start with ¾ cup quinoa to 1 ½ cup water) 3 TBS slivered almonds, pinenuts, or sunflower seeds ¼ cup raisins, cranberries, or dried cherries ½ stalk of celery, finely sliced ½ carrot, finely grated ½ - 1 green onion, finely sliced 1 TBS parsley, finely chopped 1 TBS olive oil 2 tsp Balsamic vinegar Splash of lemon juice Salt and pepper to taste Rinse quinoa and put in pot with twice the amount of water. Bring to boil and lower to a simmer. Cook 12-15 minutes or until all water is absorbed. Or cook in rice cooker. Put nuts in hot skillet over medium heat and stir until lightly toasted. Toss all ingredients together and serve or refrigerate until later. Options: This can be varied by adding lightly steamed or roasted broccoli florets, cauliflower, asparagus, halved cherry tomatoes, artichoke hearts—use your imagination! Use cider vinegar or wine vinegar instead of Balsamic. Sauté chard or spinach, cool and stir into quinoa.

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COLE SLAW 2 tsp Dijon mustard 2 TBS low-fat mayonnaise 2 TBS vinegar (red wine, white wine, or cider) 2 TBS canola oil Salt and pepper to taste ½ head of green cabbage, very thinly sliced ½ head of red cabbage, very thinly sliced 3 carrots, shredded 1 tsp celery or fennel seeds Mix mustard, mayonnaise, and vinegar in a small bowl. Slowly whisk in the oil. Season with salt and pepper. Thinly slice cabbage in food processor or by hand. Combine cabbages, carrots, celery or fennel seeds and dressing in a large bowl. Toss to mix and refrigerate. Options: Add pickled jalapenos for zip. Chopped fresh parsley or celery can be added. If you prefer a sweeter version of cole slaw add up to 2 tsp of agave nectar, sugar, or sugar substitute.

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CREAMY CUCUMBER SALAD 4 servings

1 seedless cucumber (Use an English cucumber or remove seeds from field cucumber) 2 cups grape tomatoes, halved 1/3 cup low-fat sour cream or yogurt 1/3 cup low-fat mayonnaise 2 Tbs chopped fresh dill or 2 tsp dried dill 1 small clove garlic, minced ½ tsp grated lemon zest 1 Tbs fresh lemon juice ½ tsp salt ½ tsp black pepper ¼ tsp celery seeds, crushed Cut and discard ends of cucumber. Cut in half lengthwise and then cut into thin slices. Place in large bowl with tomatoes and set aside. In small bowl whisk together remaining ingredients. Pour over cucumber mixture and stir gently to coat. Options: Substitute bell peppers, carrots, radishes, broccoli, or cauliflower for tomatoes.

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MUSHROOM ALMOND PATÉ ¾ lb brown mushrooms, chopped 2 green onions, chopped, or ¼ cup yellow onion chopped 1-2 cloves garlic, minced 2 TBS unsalted butter 1 cup almonds, roasted* 1-2 tsp olive oil ½ tsp thyme (or 1 tsp fresh thyme, minced) Salt and pepper to taste Sauté mushrooms, onions, and garlic in butter until soft and liquid is minimal. Sprinkle with thyme. Put almonds in food processor and turn on. Pour olive oil through opening and process until nuts are ground. Add mushroom mixture and process until smooth. Refrigerate and serve with crudities or crackers, or use as a sandwich spread. Options: Balsamic vinegar can be added with the mushroom mixture for extra flavor. *Best for digestion of nuts to soak raw almonds overnight and then roast on lowest setting of oven until toasted.

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FRESH CRANBERRY RELISH 1 16 oz bag of fresh cranberries, rinsed 1 Granny Smith apple or other variety, cored and cut into pieces 1 whole orange, washed and cut into pieces. Remove seeds. Agave nectar or sugar to taste Process berries, apple and orange in 2 batches in food processor until coarsely chopped. Add sweetener sparingly. I usually put the relish in the refrigerator after adding a small amount of sweetener and then taste and adjust after the flavors have melded. The amount of sweetener needed depends on how sweet the apples and the orange are.

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CRANBERRY CONSERVE 1 16 oz bag of fresh cranberries, rinsed ¼ cup sugar 2/3 – 1 Granny Smith apple, peeled, cored, and chopped Grated zest and juice of one orange Grated zest and juice of one lemon ½ cup raisins ½ cup chopped walnuts or pecans Cook cranberries, sugar, and 1 cup water in a saucepan over low heat for about 5 minutes, or until cranberry skins pop open. Add apple, zests, juices and cook 15 minutes. Remove from heat and add raisins and nuts. Let cool and serve chilled. Makes 4 cups ***Next holiday season grab a few extra bags of cranberries and freeze for future use. Frozen cranberries work well for all cooked cranberry recipes.

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DESSERTS

RAW DOUBLE FUDGE BROWNIES These brownies have two epically delicious layers. The bottom layer is dense and chewy, just like real brownies. I can't believe how just a few simple and healthy ingredients like cashews and dates can transform into such a gorgeous dessert dish. The top layer is pure silky chocolate heaven, lighter and smoother than any other frosting I've ever made. No one would ever guess it is made from avocados! Recipe from: http://thevoraciousvegan.bl ogspot.com/2009/12/rawdouble-fudgebrownies.html

Base 3/4 cup raw cashews 1/4 cup raw walnuts 1 cup chopped Medjool dates 3 TBS agave nectar 1/4 cup cocoa pinch of nutmeg Blend the nuts as much as possible in your food processor, then add the other ingredients and blend until combined. Press the mixture into the bottom of a pie dish or a pan. I like to make the brownies about an inch thick. Frosting (I would double this recipe if I were you - the more frosting the better! But I only had one avocado on hand so this is exactly what I did.) 1 avocado 2 TBS agave nectar 1 TBS cocoa 1 tsp vanilla extract pinch of sea salt and cinnamon Blend everything in blender or food processor until thick and creamy. Spread onto brownie base and pop into the fridge for a few hours to set up. Enjoy!

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LEMON COCONUT BARS Makes 12 bars

1 cup almonds, chopped 1 ½ cups pitted dates, chopped (Medjool, khadrawhi, or other semi-soft date) 1 vanilla bean 1 Tablespoon sea salt Zest of 1 lemon Juice of 1 lemon, about 2 Tablespoons 1 cup dried shredded coconut In your food processor, chop almonds into small pieces. Use some of this nut powder to “flour” the bottom of a 9-inch square baking pan. In a mixing bowl, mix remaining ingredients, including the remaining chopped almonds. Press into baking pan. To serve, chill for a couple hours until firm. Then cut into squares. Will keep for six days in the fridge. Suggestion: Add protein powder in place of some nuts and add a little more lemon. Adapted from Ani’s Raw Food Kitchen

FOR 12 SERVINGS, PER SERVING: calories 160, protein 4g, carbohydrates 20g, fat 6g, sugar 14g PERCENT DAILY VALUES: potassium 8%, vitamin c 3%, calcium 4%, iron 6%, vitamin E 15%, thiamin 4%, riboflavin 6%, niacin 4%, vitamin B6 5%, folate 2%, pantothenic acid 2%, phosphorus 8%, magnesium 12%, zinc 4%, copper 10%, manganese 22%, selenium 2%, dietary fiber 17%

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CHOCOLATE ALMOND DECADENCE Makes 4 servings

1 cup almonds, dry ½ cup pitted dates (approximately 9) ½ vanilla bean or ½ tsp vanilla extract 2 TBS cocoa powder or carob 2 TBS coconut oil 2 cups water for pudding consistency or 3 cups water for ‘chocolate’ milk Put the almonds, dates, vanilla bean, carob powder, oil, and water in the blender and blend until smooth on low setting. OPTIONAL: Use Thai baby coconuts, if they’re available. Replace the coconut oil and water with coconut water and the scraped coconut meat. Will keep for four days in the fridge. A thought: if you want to up the protein you could try adding protein powder. Let me know how it works! Adapted from Ani’s Raw Food Kitchen

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Audio CD based on a talk at Pharmaca Pharmacy, Novato, CA on 10/22/09. Muscle building moves and secrets to increase your metabolic rate.

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34 page booklet or eBook based on my Eliminate Back Pain for Good! series. Teaches stretches and strengthening moves to eliminate your back pain.

Pilates with Dot DVD

BRAND NEW! Pilates is one of the best overall exercises you can do to shrink your waistline, strengthen your core and relieve back pain. This is an actual class session, 15 minutes of warm-up, 45 minutes of mat exercises, and 15 minutes of stretching. Please visit the website www.fitnessbydot.com/products.htm to purchase.

Mission Statement It is the mission of Dot Spaet and Fitness by Dot to inspire, motivate and empower people to embrace fitness as part of their lives and to become more fit and pain-free, looking and feeling their best. I do this in a time efficient and enjoyable manner, and strive to make fitness accessible and fun for almost anyone. Specializing in Back Care and Nutrition, I utilize creative methods that may include Yoga, Yogatherapy, Pilates and Strength Training. I donate some of my profits to a fund that provides money for alternative health care to those in need.