A MAC Favorite Recipe

Rosemary Chicken

1 whole chicken
1/2 fresh lemon
1/2 fresh lime
1 sprig, rosemary
1 clove, garlic
2 lbs red or new potatoes, washed and diced
Extra rosemary for garnish

Easy!

Empty the chicken cavity and stuff it with the lemon, lime, garlic, and rosemary. Salt and pepper the chicken skin to taste.

Place the chicken in a roasting pan. Arrange the potatoes around the chicken and sprinkle some rosemary leaves on the potatoes for extra flavor, if you wish.

Cook the chicken, uncovered, at 200 degrees for 3 hours then 450 degrees for 1 hour or until crispy on the outside and cooked through.

Enjoy! (Compliments of Jane Fontana)

PERSONAL TRAINING

SPORTS CONDITIONING

Eating for Total Body Health

There are many myths about what it takes to eat right:

  • No fat?

  • All protein?

  • Low carbs?

  • Points?

  • Aerobic exercise?

It's not any one of these things. Being healthy, eating healthy, is about a healthy lifestyle that includes eating good foods in proper portions
.

7 Healthy Steps
Our goal is a total-body, healthy lifestyle, so take some time to incorporate these healthy habits into your life to make it part of your life.

  1. Eat the right number of calories each day.
    Fast metabolism? Slow metabolism? Super active? Moderate exercise? Many factors play a part in what your ideal daily calorie count is. Talk with your health professional or one of the trainers at MAC Fitness to help you figure it out so you know how to eat for your healthy ideal.

  2. Eat smaller meals more frequently.
    Breakfast, lunch dinner: 3 meals a day. That's old school. Eating a small meal, every 2 to 3 hours, can help increase your metabolism, level your blood sugar, and increase your energy levels. It can also leave you feeling more satisfied, which can keep you from driving through the closest fast-food joint to satisfy those cravings.

  3. Drink lots of water...and little else.
    Soda? Nope. Sports drinks? Adds to the calorie count and your sugar intake. Fruit juice? Eat the fruit--more vitamins and minerals. Your body can do without the caffeine and sugar found in a lot of the drink alternatives to water. Your body doesn't need those--it needs water.

  4. Eat a little of ALL the good stuf: Protein, Fats, and Carbs.
    All protein diet? Fad. Low card diet? Fad. No fat-low fat diet? Fad. Your body needs all three--protein, carbs, and fat--to be healthy. Choose lean red meats, chicken, fish and eggs (whites or whole) for your protein. For carbs? See #5.

  5. Eat the 'good' carbs and 'good' fat.
    'Good' carbs are the complex carbohydrates, the ones that take energy (calories) to break down and nurish your body: whole grains, brown rice, sweet potatoes, oatmeal, etc. The 'bad' carbs are the simple carbohydrates that convert almost immediately to sugar which, unused for energy, becomes fat: white rice, potatoes, cookies, cakes, white breads, etc.

    'Good' fat foods are those without trans fat and very little saturated fat: nuts, olive oil/fish oil/flax seed oil, and fish. Remove from your daily diet anything that has trans fat: most fast foods, all junk food, and most pastries.

  6. Eat lots of fruits and vegetables.
    They have lots of vitamins and minerals the body needs and they can be very filling. Eat up.

  7. Exercise.
    It's good for your heart, good for your metabolism, supports your skeletal structure and boosts your energy. AND if your daily routine doesn't burn the calories you're taking in, the exercise will take up the slack.