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I'm switching up the schedule for May. 
Changes will take effect tomorrow.
Updates are reflected on the website. 

THERE ARE NO CLASSES THIS FRIDAY

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TRY YOUR FREE CLASS!

Spring Clean Your Diet... Here are some tips! 

"Spring-cleaning" doesn't mean restricting yourself to juice cleanses and detox fasts. It's about going back to basics with whole, minimally processed foods that will prepare your body for the boost in spring training. Freshen up your diet with easy changes that will kick-start your training and improve your health.

Cut Out Sugar
Cleaning up your diet starts with scouring your kitchen for items laced with added sweeteners. As sugar consumption increases, so do waist measurements. Too much of the sweet stuff has been linked to an increase in disease risk, including diabetes. Natural sugars in dairy, vegetables, and fresh or unsweetened dried fruit don't count as added sugars. But corn syrup, evaporated cane juice, dextrose, and other sugar impersonators in yogurt, cereals, granola bars, and even pasta sauces certainly do.

Scan ingredients on packaged foods and choose those with little if any added sweeteners. Replace sugary breakfast cereals, flavored yogurts, and reduced-fat peanut butter (which often swaps fat for sugar) with steel-cut oats, plain yogurt, and natural nut butter.

Go Raw
After a winter full of stews and roasted vegetables, you may be craving fresher-tasting raw foods—and that may help you lose weight. A 2011 study by Harvard scientists found that cooking increases the amount of calories your body absorbs from food. That's because heat breaks down cell membranes in food, making more calories available for absorption. It also makes digestion easier, so you don't burn as many calories digesting. The implication is that a serving of raw carrots and sashimi salmon may contain fewer calories than the same weight of roasted carrots and grilled fish. Raw food requires extra chewing, which gives your brain a chance to register fullness, so you're less likely to overeat.

Bolster your meals and snacks with more raw edibles. Top your (cooked) chicken or fish with a raw vegetable salsa. Replace flour tortillas with lettuce or collard greens. Snack on raw nuts and baby carrots. Top oatmeal and yogurt with berries. Cook pasta al dente and serve it with fresh tomato sauce with raw veggies like broccoli mixed in.

Choose Color
Sweep away the dull winter with spring's colorful fruits and vegetables. Eating a rainbow of foods is a great way to load up on fiber, vitamins, and other disease-fighting compounds. The pigments that give fruits and vegetables their colors are vital antioxidants. If you're active, you need these antioxidants to combat exercise-induced oxidative stress that can impact recovery. The more colors you eat, the better.

Include three or more colors in each meal and one or two colors in snacks. Scramble eggs with spinach and red bell pepper. Add strawberries and apricots to green salads. Brighten up sandwiches with shredded carrot and arugula. Blend blueberries into smoothies.

Drink Up
Drinking water during the colder months is not always appealing, so fluid intake tends to suffer. Dehydration can impact your metabolism, leave you sluggish, and can mask itself as hunger. But avoid drinking your calories: Post-meal hunger and the desire to eat were greater when subjects drank liquid calories compared to when they took in the same number of calories from food. Researchers found that levels of ghrelin, a hunger-boosting hormone, were higher in the liquid-calorie group.

A good guideline is to consume .5 to 1 ounce of fluid per pound of body weight each day, plus extra fluid during and after exercise. Replace sugary lattes and sodas with green or herbal tea, coconut water, seltzer, and unsweetened iced tea. And load up on water-rich produce, such as lettuce, celery, and fruits.

Get in the Kitchen
Eating at restaurants drains your wallet—and can add inches to your waist. It's easy to scarf down 253 more calories and 16 extra grams of fat when eating out. By prepping your own meals you can sidestep calorie bombs, improve portion control, and pack meals and snacks with nutrient-dense whole foods.

Create a weekly meal plan so you're less inclined to eat out or dial for takeout. Get excited about cooking again: Try a new recipe from a healthy cookbook. Buy a new kitchen gadget that you can't wait to try, or shop at a spring farmers' market for inspiring local ingredients.

SPRING IN TO SHAPE FOR THE SUMMER

An Exclusive Forever FIT Discount for you, your friends, and your family! 


Spring is the perfect time to get in shape for summer.
If you’re looking to lose weight and get toned, try Forever FIT.
My LIVE virtual and pre-recorded classes will help push you to your limit so you can achieve your goals and get healthy.

Try one month of challenging daily workouts with a variety of classes that will keep you motivated.
There is something for everyone, all in the comfort of your own home.
FIRST TIME CLIENTS USE CODE: FIRSTFIT20 
Save 20% off a one-month membership! Give it a try! 

CURRENT FOREVER FIT MEMBERS: Invite a friends and family, and you will receive a FREE month. Promote Forever FIT with the DISCOUNT CODE: FITFRIEND20. Your friends and family will get 20% off the membership of their choice, and you will receive a free month! Refer as many friends as you'd like, the free month promotion is unlimited! 

Click the image below to download the flyer. Print it at home, or post on social media.  
REGISTER NOW!

Crustless Dairy-Free/ Vegetarian Spring Quiche

This crustless, dairy-free, and keto spinach quiche can become your go-to recipe—and not only for breakfast or brunch. It takes just a few minutes of active prep time and about 30 minutes in the oven, so it's ideal for rushed breakfasts, lunches, or dinners. Feel free to add in other vegetables of your choice, or serve it with a green salad as they commonly do in France.

While most quiche recipes include milk, cream, cheese, and often butter, this recipe is dairy-free. You can use whatever dairy-free cheese is your favorite, or make your own, and choose a milk alternative, such as unsweetened soy milk or almond milk.
 

Nutritional Guidelines (per serving)
277 Calories
21g Fat
3g Carbs
18g Protein
GET THE RECIPE

Sping is in the Air and a New Smoothie Season is Upon Us! 

It's prime time to drink the rainbow! "Smoothie recipes are a great way to get fiber-filled fruit and whole, real food nutrition," says Anne Mauney, R.D., blogger at . "The key is to make sure that you are pairing your fruit with some staying power in the form of protein (like milk, yogurt, cottage cheese or a protein powder - and healthy fat like nuts, nut butter, avocado or seeds)."

Avocados are ripe for the picking come spring, as are other colorful fruits and vegetables that are ideal for blending. Around April, as leafy greens start reaching their peak, Mauney sneaks in some spinach into her smoothies for an extra nutrient boost. Plus, just four weeks of increased  consumption can lower risk for cardiovascular disease, so plug in your blender and get sippin' for a slimmer and stronger you come summer.
8 SPRING SMOOTHIE RECIPES TO TRY!

Classes Outside of Forever FIT

Monday: Spinning® @ Washington Township Edge - 5:30pm
Monday: OUTDOOR Zumba® @ Washington Township Edge - 6:30pm
Wednesday: Spinning® @ Washington Township Edge - 7:30am
Thursday: Spinning® @ Washington Township Edge - 5:30pm
Sunday: Spinning® @ Northeast Cycle - 8:30am
Sunday: Spinning® @ Northeast Cycle - 9:30am

Next Weekend's Playlist: FREESTYLE!

And you don't want to miss the Mother's Day Ride!!! 
REGISTER FOR MY SUNDAY CLASSES

Forever FIT Offers Nutrition Coaching! 

If you are interested in learning more about balanced eating, maintaining health, and controlling some negative eating habits, join Forever FIT today! I am a certified Nutrition Coach! 
SIGN UP FOR NUTRITION COACHING
Do you have a song you'd love to hear in class? Or maybe a tip for other valuable information I should include in this newsletter? Email me! 
lauren@laurenhanan.com
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Hanan Consulting & Design · 715 Whitman Dr · Turnersville, NJ 08012-1333 · USA

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