ST AUGUSTINE’S PREMIER NEW ATHLETIC CLUB
AND WELLNESS CENTER

At The Refinery Athletic Club our goal is to facilitate your transformation to become your very best. From the moment you enter our facility you become a part of something special.

We are not a gym but a health club that uses fitness, relationships and camaraderie to connect you to our community and inspire you to succeed in every aspect of your life.

Here is a tasty,spicy, low calorie dish to add to your weekly dinner plans!

Ingredients:
2 Tbsp Organic Olive Oil
Organic thin sliced pork loin
1 1/2 tsp Chinese Five Spice
1 1/2 tsp Garlic Powder
1 tsp cayenne pepper
1 tsp cumin
1 tsp paprika
1 tsp black pepper
1 red pepper
1 yellow pepper
1 hot pepper
1 package Lo Mein noodles

Directions:

1. Add olive oil and spices to baggie and place pork loin in, allowing to marinate for at least 4 hours in refrigerator.

2. Heat pan to medium heat, add a touch of olive oil and add pork loin to pan

3. Fill a large pot with water and allow to boil, when boiled turn down heat and add noodles. Cook until desired texture.

4. Allow pork loin to cook for a minimum of 2 minutes per side turning over in pan.

5. When pork is cooked remove from pan and let rest for 5 minutes.

6. In a large bowl, toss peppers with a dash of olive oil and season with black pepper.

7. Add peppers to pan and cook on medium heat for 2-3 minutes.

8. Place lo mein noodles on plate adding pork and dressing with the peppers.

9. Enjoy!!!

Here is a wonderful way to celebrate the Holiday and still eat clean and healthy!

Pumpkin is not only tasty and enjoyable during the holidays,but is is full of antioxidants,fiber,and a great source of Vitamin A. Pumpkin also contains high amounts of other essential vitamins and minerals, such as vitamins C and E, magnesium, potassium and iron.

Ingredients:
1 can pumpkin puree
2 scoops chocolate protein
1 1/2 cup original almond milk
1/2 cup raw honey
2 large organic eggs
1 tsp. ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1 pre made organic pie crust

Directions:

1. Pre heat oven to 425 degrees

2. Mix cinnamon, ginger, cloves, protein powder in small bowl.

3. Stir in pumpkin puree,honey, and almond milk

4. Beat 2 eggs and add to bowl

5. Pour mixture into pie crust

6. Place in oven for 15 minutes at 425 degrees, and then turn oven down to 350 and let continue to bake for 50 minutes.

7. Remove from oven and let sit for at least 2 hours

8. Enjoy!!

Knowing how to shop your local grocery store can make this task much more pleasant! Shopping with a plan is a useful tool and can help you save money and time at the store. Listed below are a few tips I find useful when getting to the store so I can be in and out quickly and still get everything I need.

1. Fill your pantry with items you know how to use.

2. Plan your meals for the week, so your not wasting time going up and down every aisle.

3. Shop for fruit and veggies when they are “in-season”.

4. Try to keep your freezer in stock with lean chicken, fish, and turkey.

Some top staples to keep in your refrigerator and cabinets are:

- Pasta (whole wheat, Quinoa, etc..)
- Rice (brown or black)
- Couscous
- Organic dry cereals (bran flakes, plain shredded wheat, flax flakes)
- Milk (almond,coconut,flax,hemp)
- Organic eggs
- Low Fat cottage cheese
- Greek Yogurt
- Sprouts
- Chick peas
- Beans
- Peanut butter
- Air popped pop corn
- Broccoli
- Cauliflower
- Mixed greens
- Radish
- Garlic
- Carrots
- Sweet Potato
- Olive oil
- Nuts
- Balsamic Vinegar
- Avocado

A delicious and healthy smoothie for all pumpkin pie lovers out there! It has the distinct taste of a delicious pumpkin pie thanks to the cinnamon and pumpkin puree – but with less calories and much more nutrition! It’s a great post work out treat!

Ingredients:

1 1/2 cup unsweetened almond milk

1 scoop chocolate egg protein

1 banana

1/2 cup plain pumpkin puree

1/8 to 1/4 tsp cinnamon to taste

1 tbsp creamy natural peanut butter

Blend together almond milk, egg protein, and cinnamon until smooth. Add banana, peanut butter, and pumpkin and blend until smooth. Enjoy!!

Servings:1
Calories:250
Total Protein:35g

Getting to the gym can be a task, and you might not always feel motivated. A great way to stay motivated is to join a class at your gym. This Month’s Ladies group is even more fun, we have a Zombie theme for the fall season. Zombie Preparedness Camp is Tuesdays and Thursdays at 9 am.

Zombie Preparedness Camp:

1. Climb! Be prepared to get away up a wall.. Zombies aren’t spry! Be evasive!
3 sets 12 reps
-pull ups
-push ups
-box dips
-battle ropes 20 seconds

2. Free fall! You might need to leap from roof top, be prepared to brace yourself with leg strength! You don’t want to end up as dinner!
3 sets 12 reps
-calf raises with dumbbells
-lunges with Zombie head
-russian twists with Zombie head
-battle ropes 20 seconds

3. Hurdle! Be prepared to leap and dive for your life!
3 sets 12 reps
-body weight squats
-leg kicks over box
-oblique twists with Zombie head
-battle ropes 20 seconds

4. Breakaway! get out the Zombie’s grasps! as fast as you can!!
3 sets 12 reps
-incline treadmill with dumbbells
-weighted box pushes
-dive bomber push ups
-battle ropes 20 seconds

Breakfast for dinner is fun and has some great benefits! Breakfast for dinner is a great meal that you can prepare quickly and enjoy! Growing up, breakfast for dinner was my favorite, I always loved hearing we were having pancakes or eggs, French toast,or all of the above, I thought it was so rebellious to eat breakfast at dinner time! Most breakfast foods are full of great proteins and carbohydrates that are wonderful for fueling your body. Breakfast for dinner is a great option on the night before a big race or competition to help your body load up on carbohydrates to maximize your body’s storage level of glycogen.

Adding a salad along with dinner also helps you meet your daily fiber requirements!

Ingredients:
Large Organic Eggs – Organic Turkey Sausage – Organic Baby Carrots
Organic Turkey Bacon- Olive Oil-Organic Radish
Multi-Grain Bread-Organic Lettuce- Shredded Cheese
Earth Balance Spread-Organic Tomato-Garlic Powder

All of these ingredients can be found locally at publix:www.publix.com and Diane’s Natural Market:www.dianesnaturalfoods.com

Step 1. Add a small amount of Olive oil in skillet and turn on medium heat. Add turkey Bacon and allow to cook slowly.

Step 2. In smaller saute pan add small amount of olive oil and add in turkey sausage links on medium heat.

Step 3. Check bacon and sausage and turn as needed. When meat is finished, put on a plate and allow to cool a bit.

Step 4. In large frying pan add olive oil and small amount of garlic powder to pan, crack open eggs and allow to cook sunny side up.

Step 5. Add bread to toaster and toast.

Step 6. Prepare salad by chopping, greens, tomato, radish and carrots.

Step 7. Add veggies to bowl and top with shredded cheese.

Step 8. Finish eggs, bacon, sausage, and toast.

Step 9. Add eggs, bacon, sausage, and toast to plate.

Step 10. Eat and enjoy!!

This no sauce chicken pasta is full of great proteins and is an excellent pre race dinner or recovery meal from a hard workout.

Ingredients:
Organic Chicken Breast- Quinoa Spaghetti Style Pasta
Olive Oil- Extra Virgin Olive Oil
Organic Mixed Vegetables- Fresh Garlic
Garlic Powder- Onion Powder
Romano Cheese- Mrs. Dash Powder

All of these ingredients can be found locally at Publix Super Markets or Diane’s Natural Food Market

Directions:
1. Dice 4 cloves of garlic
2. Saute in pan with olive oil on low heat
3. Slice chicken breast into strips and remove any excess fat from chicken

4. Add chicken to saute pan and add garlic powder, onion powder, and Mrs. Dash
5. Pan fry the chicken with garlic and sauces
6. Fill a large pot with water and bring to a boil

7. As chicken finishes reduce heat
8. Reduce heat in large pot and add Quinoa pasta
9. Add vegetables to chicken and garlic

10. Drain pasta and add a dash of pasta water to vegetables and chicken
11. Add chicken and veggies to pasta in pot. Also add in any left over chopped garlic
12. Add in 2 tbsp of extra virgin olive oil, and Romano cheese

13. Mix together
14. Serve and enjoy!!

Salmon with Tabbouleh Stuffed Tomatoes is a fun an excellent way to have a healthy meal with a taste of ethnic appeal without spending a fortune!

Salmon: Delicious and well known, Salmon is a great source of easy digestible proteins known as amino acids,as well as fatty acids like Omega-3 Fatty acids in form of Triglyceride. salmon is also very rich in vitamins like vitamin-D, vitamin-A and some vitamin-B.Salmon also contains minerals like Selenium, Zinc, Phosphorus, Calcium and Iron.

Tabbouleh: One of the healthiest salads you’ll ever eat. It’s a Middle Eastern salad made with fresh herbs, such as parsley, mint, bulgur whole wheat, tomatoes, onions and seasonings. It is a great alternative to a regular salad. The main ingredient of Tabbouleh is Bulgur Wheat.There are 5 grams of fiber per serving in Bulgur wheat and many of the daily required vitamins, minerals, and antioxidants to maintain a healthy diet.Tabouleh will fill you up and you will stay contented for hours.

Ingredients:
2-3 Organic Salmon Fillets 1 Box Tabbouleh Salad Mix
3 Organic Tomatoes Olive oil
2 Lemons 2 Limes
Earth Balance Organic Vegetable Spread 1 Bunch Asparagus
Feta Cheese Shredded Italian Blend Cheese
Organic Mushrooms

Directions:
1. Pre Pare Tabbouleh by placing mix in bowl and adding 2 tbsp of olive oil and half a fresh squeezed lemon over top and one diced tomato, mix thoroughly and allow to sit in fridge for at least one hour.

2. Pre heat oven to 350 degrees

3. Place Salmon in Baking pan and add a little olive oil to top of Salmon. Then lightly rub each fillet with Earth Balance Spread.

4. Squeeze one lemon and one lime over Salmon, then slice one lemon and one lime and place over Salmon.

5. Place Salmon in oven and allow to bake for 35 minutes.

6. While Salmon is baking, fill a large pot with water and allow to boil.Turn down temperature to low and add asparagus let it cook slowly until for about 10-15 minutes.

7. Hollow out two tomatoes and add Tabbouleh mix into the tomato. Top with Feta Cheese and Shredded Cheese. Place in oven for 5 minutes. I usually add it to the oven about 5 minutes before the fish is finished.

8. Remove asparagus from pot and drain.

9. Remove Salmon and tomatoes from oven.
Enjoy your healthy meal!!

Organic Banana Raisin Bread is a fun desert to make that is easy, delicious, and full of good things for you!
I purchased the mix at Diane’s Natural Food Market. The directions are quick and easy, and the ingredient list not to long!

A little note about the importance of bananas: Bananas are an excellent source of potassium.
Potassium benefits the muscles as it helps muscles to maintain their proper working functions and prevents muscle spasms. Potassium can also help to decrease blood pressure in individuals who are potassium deficient. Potassium also reduces the risk of stroke and are helpful to proper kidney functions.

Ingredients:
1 Box Simply Organic Banana Bread Mix
2 Large Organic Eggs
2-3 Ripe Bananas
1 Small Box Organic Raisins
1 tbsp Raw Organic Honey
3/4 cup of water
1/4 Organic unsweetened apple sauce

Directions:

1. Preheat your oven to 350
2. Empty bread mix into mixing bowl
3. Add 2 eggs( slightly beaten), 3/4 cup of water, mashed bananas, raisins, applesauce,and honey to bowl.
4. Stir until batter is mixed evenly and moist
5. Spread batter into 9″X4″ loaf pan
6. Bake for 50 minutes, or until center tests done.
7. Allow to cool for 15 minutes.
8. Serve with a side of fruit and Enjoy!