Linda and Rachel wishing you a HAPPY THANKSGIVING!

We just wanted to wish everyone a happy thanksgiving!
We have lots to be thankful for this year...new studio!!!
Great clients....and good health!

Try and eat responsibly tomorrow...here are a few low
fat recipes for those of you that are cooking...

Sweet Potato Casserole

2 ? lbs. Sweet potatoes (3 large) peeled and cubed
3 egg whites, beaten
3 Tbsp. maple syrup
1 tsp. Vanilla extract
Topping:
? cup chopped pecans
1 Tbsp. brown sugar
1 tbsp. butter, melted
1/8 tsp. Ground cinnamon
1/3 cup dried apricots, chopped
1/3 cup dried cherries, chopped

Directions:
Place sweet potatoes in a big cooking pot and cover with water. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until tender. Drain and place in a large bowl; mash. Cool slightly. Stir in the egg whites, syrup and vanilla. Transfer to an 8-in square baking dish coated with cooking spray. Combine the pecans, brown sugar, butter and cinnamon; sprinkle over the top. Bake, uncovered at 350 degrees, for 30 minutes. Sprinkle with apricots and cherries. Bake 5-7 minutes longer or until a thermometer reads 160 degrees and the fruits are heated through.


Green Bean Casserole

Vegetable cooking spray
1/4 cup finely chopped onion
2 tablespoons all-purpose flour
1 cup skim milk
1/2 cup (2 ounces) shredded reduced-sodium, reduced-fat Swiss cheese
1/2 cup low-fat sour cream
1 teaspoon sugar
1/2 teaspoon salt
2 (9-ounce) packages frozen French-style green beans, thawed and drained
1 1/2 cups herb-seasoned stuffing mix
2 teaspoons margarine, melted
1 egg white, lightly beaten

Preparation
Coat a medium saucepan with cooking spray, and place over medium heat until hot. Add onion; saute 5 minutes or until tender. Add flour, and cook 1 minute, stirring constantly. Gradually add the milk, stirring until blended. Stir in cheese, sour cream, sugar, and salt; cook 5 minutes or until thickened and bubbly, stirring constantly. Place green beans in an 8-inch square baking dish; pour the sauce over beans. Combine stuffing mix, margarine, and egg white in a bowl; stir well, and sprinkle over green bean mixture. Bake at 350? for 25 minutes or until thoroughly heated.

For those not cooking.........remember PORTION CONTROL!

I have also giving you a quick workout you can do Thursday
morning instead of boot camp!

Have a great rest of the week and HAPPY THANKSGIVING!!!!

Linda and Rachel

New BLOG with VIDEO

Check out our new blog!

We also have a new toy....a video camera!!!!
So we will be using both new tools...blog and camera!

Remember to always wear your very best outfit,
take a shower, comb your hair, wear you make-up!
It's LIGHTS, CAMERA, ACTION time.

Here is the first, very rough video of Boot Camp last

Thursday morning. Ladies you look strong but beautiful...

Remember this session we are OUTDOORS...no spa-like

experience until January.

Indoor Boot Camps are LIMITED to the first 12 people for

each session, 6 AM or 10 AM.

IF you can't get into the Boot Camp, or the times don't work

for you, we are starting a SMALL GROUP TRAINING group!

These are 30 minutes of fast paced circuit training classes, combining

both weights and cardio. Check out the website www.oxygenandiron.com

for days and time...NEW TIME just added, not on website yet...

MON & WED 6:30-7:00 PM starting in Dec. Call studio for more

information... 804-423-1375

Thank you for making YOUR health a priority and making

Oxygen and Iron YOUR home for fitness...don't forget...

COMMIT OR QUIT!

Linda & Rachel