Peach Upside Down Cake

This is a lightly sweetened cake that allows the fresh flavor of the peaches to shine through. If you like your desserts sugary (like my daughter does), feel free to increase the amount of sugar that goes into the skillet by up to double. The same goes if your peaches are not quite sweet enough. But my husband and I like it just like this.

Dry ingredients:
1 1/2 cups unbleached white flour
2 teaspoons baking powder
1/2 tsp ginger
1/2 cup natural sugar (I used demerara for all the sugar in this recipe)
1/8 teaspoon salt

Liquid ingredients:
1 cup vanilla soy milk mixed with 1 teaspoon lemon juice
1/2 tsp vanilla extract
1 teaspoon lemon zest (or 1/4 teaspoon lemon extract)

4 cups peeled and sliced peaches
2 tablespoons natural, raw or brown sugar
1/4 cup natural, raw or brown sugar
2 tablespoons water

Preheat oven to 350.

Combine the dry ingredients in a medium-sized mixing bowl. Combine the liquid ingredients in a separate bowl. Set aside without mixing them together.

Combine the peaches with the 2 tablespoons of sugar. Wipe or spray a 10-inch, well-seasoned cast iron skillet with oil. (This step is very important if you want to be able to get the cake out of the pan.) Begin heating it and add the 1/4 cup (or more) of sugar and the water. Heat and stir until the sugar is completely melted. Continue to cook and stir until the mixture is bubbly and slightly reduced (but be careful not to burn it). Place the peaches on top of the sugar and remove from heat:

Add the liquid ingredients to the flour mixture, stirring briefly just to moisten. Pour and smooth the batter over the peaches, covering them entirely. Put the skillet into the oven (you may want to place a cookie sheet or foil on the shelf below it to catch drips) and bake until the sides of the cake pull away from the edges of the pan and a toothpick comes out clean (about 30-40 minutes):

Allow the cake to cool in the pan for about 15-30 minutes. Then, run a knife around the edges of the cake to loosen it from the pan. Place a large plate or serving platter over the top and invert the skillet. Remove the skillet carefully from the cake:

Be sure to scrape any caramelized juices from the pan and smooth them over the peaches. Voilà! Peach Upside-Down Cake:

Serve warm or at room temperature, alone or with vanilla non-dairy ice cream. Makes about 8 servings.

Here’s the amazing part. Each serving (based on provides 148 Calories (kcal); 1g Total Fat; (2% calories from fat); 2g Protein; 36g Carbohydrate; 0mg Cholesterol; 166mg Sodium; 2g Fiber. With the sugar and white flour, it’s hardly health food, but it is loaded with fruit and is almost totally fat-free.

June 2008 Fitness Tips - The Bosu Ball

One of the tools I utilize for my own training as well as my clients training is the Bosu. It’s that funny ‘half ball’ thing you see in the gym. You can actually do a whole body workout on the Bosu. - Bosu, by the way, stands for Both Sides up, for the workout you’re able to do on both sides. As a tool for balance, exercising on the Bosu can improve your posture as well as your core strength. It also assists in
maintaining healthy abdominal muscles. Here we go: a) 2 leg balance

1. Place Bosu so that it is flat on the ground.

Stand on top of Bosu with both feet.

Hands can be placed at side, in front or away from body to help w/balance.

Tighten abdominal and glutes throughout stance. This helps w/balance, as well as work part of the core muscles.

Hold balance for 3 to 10 seconds.

Come off Bosu - Repeat 8 to 10 x’s.

Note: To increase intensity advance to 1 leg Bosu balance, following same steps for 2 legs.

b) Push-ups

1. Place knees on top of Bosu, w/weight evenly distributed.

Place arms on ground in front of Bosu under chest slightly wider than shoulder length apart.

Keeping back straight and stomach tight, lower uppers body between arms.

Keeping stomach tight and back straight will also work these muscles.

Pause and raise body up utilizing chest muscles.

Lower body immediately - Do not pause in the up position.

Repeat exercise for 3 sets of 12.

Note: This exercise can also be done with feet on top of Bosu, or hands on top of Bosu.

c. Squats

Place both feet on top of Bosu w/knees slightly bent, balancing on 2 legs. This is the start position.

*Note: Remember first balance exercise.

Slowly bend knees, until legs are parallel to the ground. Pause.

Arms can be at sides, out in front of you or out to the sides - whichever helps you maintain your balance.

Abs should remain tight at all times during exercise.

You should be looking forward at all times during this exercise, as it helps to maintain balance as well as keep back and neck straight, which assist in maintaining balance.

Raise self up to start position, activating your hamstring muscles as well as your quadriceps.

Repeat 8 to 12 x’s easily before adding weights.

Other exercises that can be done on the Bosu:

• Abdominal Crunch
• Side lunges
• Leg raises
• Side push-ups
• Leg lifts
• Hamstring lifts

The Bosu can also be turned over to increase all exercises.
Weights can also be added to many exercises while utilizing the Bosu.
Have fun & remember to always be safe when utilizing any balancing tool.

For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.

Also remember to consult your physician before beginning an exercise regimen.

May 2008 Fitness Tips - Summer Abs

Summer Abs

1) Medicine Ball Crunches with Arm Extensions

- Lie on back with knees bent and hold weight on chest.

- Crunch up, bringing shoulders and upper back off mat.

- As you crunch up, extend arms and push weight up.

- Pause and repeat exercise.

Note: A light weight should be used initially, until exercise can be done easily.

2) Plank

- Rest on your forearms and toes, in a semi push-up position.

- Tighten abdominal muscles to hold yourself in this position.

- Increase time in this position at 10 seconds increments.

Note: For more advanced athletes, this exercise can be done on 1 leg, or pushing self into full push-up position without setting a knee down to rest.

3) Reverse Crunches

- Lie on an exercise bench on back.

- Raise your arms above your head and grab hold of the bench for the remainder of the exercise.

- Keeping your feet together, raise your legs so they are pointed toward the ceiling.

- Raise your hips off the bench and pause in this position.

- Slowly lower legs to just below bench, and repeat exercise.

4) Seated Jackknives

- Sit on an exercise bench and lean back.

- Extend legs out in front of you, keeping your feet together.

- Lift legs together at the same time bringing upper body forward - in this position your body should form a “V”.

- Pause and repeat exercise.

5) “Prayer” Crunches

- Lie on floor, mat or sitting on a stability ball.

- Raise arms above you and keep palms together for the remainder of the exercise.

-
Keep feet on floor, slightly wider than shoulder width - this foot position should also be wider than you would have for a regular crunch.

- Extend your arms up, bringing your hand position between your knees.

6) Oblique Twists

- Sit on a stability ball or stand with feet shoulder width apart.

- Extend arms in front of you, pressing palms together, extending fingers out.

- While tightening abdominal, twist body to one side and pause.

- Bring arms in front to pause before twisting to the other side.

- Pause and repeat exercise.

Note: This exercise can also be done holding a medicine ball or a weight. When doing so, be sure to continue to press palms together.

7) Side Bends

- Stand with a weight in either hand.

- The other arm and hand should be curled over your head, so that your hand could touch your ear, but don’t.

- Bend waist to the other side, letting weight comfortably pull you down.

- Pause before standing back up.

- Repeat this side for however many reps are determined before going to the other side to complete the exercise.

Note: Do not alternate sides. Complete one side before going to the other.

Hand-to-Toe Oblique

- Lie on back, with arms extended overhead.

- Bring left arm up, at the same time bringing right leg up- keep leg straight.

Left shoulder should be lifted off the floor.

- Reach with left hand to outside opposite knee.

- Repeat this side for however many reps are determined before going to the other side to complete the exercise.
Note: These are all advanced exercises. Begin with no weights and no resistance.

Start with basic repetitions and sets - 3 & 3 - 3 repetitions & 3 sets. Then increase to 5 & 3 - and so on.

As always please consult with your physician before beginning any strenuous exercise program.

For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.

April 2008 Fitness Tips - Stability Ball Exercises

Stability Ball Exercises

Just about any exercise that is done on a work out bench in the gym can be duplicated on the Stability Ball. Plus more………..Here are just a couple:

Stomach Crunch

1. Lie with ball under low back and feet flat on the floor. (Beginners may need to brace toes against a wall).
2. Allow back to extend over ball with arms across chest.
3. Slowly crunch up, raising shoulders up. Pause.
4. Slowly lower self, keeping stomach tight. Repeat.

*Note: There are many variations to doing crunches on or with the Stability Ball. This is your basic crunch.

Squat

1. Place ball against a wall, or closed door, and place your low back against the ball leaning against it.
2. Legs should be shoulder length apart, or slightly wider, with hands on hip.
3. Squat down, bending knees, and keeping ball against back. Pause.
4. Stand up, squeezing glutes, with the majority of your weight on your legs. Repeat.

Push-ups - Against the wall.

1. Place ball against a wall or closed door and approximately at chest level.
2. Place hands on ball, slightly to each side.
3. Feet should be a comfortable distance away from the ball, but still allowing the above positions.
4. Keep back straight, being careful not to sway or arch back, and proceed with the push-up.

*Note: This exercise can be done with the ball against the wall or on the floor; standing on 2 legs or 1; feet can be placed on the ball or on the ground or on a bench. These are all advanced exercises. Be sure you can do the basic ball push-up mentioned above before progressing.

Back - Extensions.

1. Lie on ball with stomach on ball and feet straight out with toes on the ground. (Beginners may need to brace feet against a wall or other solid surface.
2. Lift chest off ball and pause, keeping back and neck straight. Pause.
3. Slowly lower chest to ball and immediately repeat.
4. All these exercises can be progressed with weights or other variations. If you are unsure how to do an exercise please ask for assistance. Remember always to check with your physician before beginning any physical exercise.

For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.

Also remember to consult your physician before beginning an exercise regimen.

About the Basic Loser Contest

The “Basic Loser” weight loss contest began on Feb. 7th with 6 contestants & 3 training teams, with each team receiving 2 contestants. The contestants were given a “total fat factor”, which took into account weight, inches and body fat percentage. The contest is 12 weeks long and just like the T.V. show “The Biggest Loser”, a contestant gets eliminated after a specified amount of time. The first elimination took place 1 month into the contest on Mar. 7th. The person to be eliminated would be the person who lost the least amount based on the “total fat factor”.

February 2008 Fitness Tips

Simple Arm Exercises:

Biceps Curl:

1. Sit on bench with both feet flat on floor.
2. Allow arms to extend and hang to the sides of the body with a dumbbell in each hand.
3. Keep back straight.
4. Perform a Biceps curl by flexing elbow.
5. Pause and slowly lower arms to side.

Note: This exercise can also be done by: standing on two legs or one. alternating arms or one arm at a time. Remember at all times to draw abs in, keeping them tight throughout exercise.

Triceps Kickback:

1. Stand with your feet hip width apart, keeping a bend in the knees, holding a dumbbell in each hand.
2. Bend slightly at the waist, so that you are just above parallel to the floor.
3. Bend both elbows so that your arms, so that your upper arms are parallel to the floor.
4. Keeping your upper arms still, straighten your arm behind you until the dumbbell is   pointing to the floor.
5. Pause and slowly bend arm, keeping upper arm still.

Note: This exercise can also be done by:

• standing on two legs or one
• alternating arms or one arm at a time

** All exercises can also be done sitting on a stability ball or standing on a bosu ball.

These are advanced exercises and should only be done with professional assistance.

Please remember to consult a physician prior to any physical exercise.

Fitness Tips for January 2008 - The New Year

The New Year is a time to begin new habits and to let old ones die………But where do you start?

There are literally dozens of “diets”, “cleanses”, “detox’s”….and any number of “quick fixes” to get rid of those extra pounds that were put on over the holidays.

Most, if not all the “quick fixes” - which can be in the form of pills, powders, liquids to name a few - have not been approved by the Food and Drug Administration. These produces can bemisleading, especially when they claim to promote “organic” or “natural” products. Also, be careful when signing up for a “free” trial. Usually after the “free” trial you will be automatically enrolled in the entire program, which can costs hundreds of dollars.

If you plan on proceeding with any of the above please consult a physician and/or nutritionist before doing so. For those who choose to do a “cleanse” or “detox” and plan on exercising during this time, let me guide you through the process.

Call (760) 778-1904 !!! Just ask for Nic!!

November 2007 Tips - Holiday Tips

Each month Nickie will provide tips to a happier, healthier fitness routine. These tips are meant to keep you up-to-date on the latest information on how to improve your overall health.**
Some of the tips will be given in general workout routines, specific exercise techniques, nutritional tips, as well as upcoming fitness events.

With the holidays right around the corner it’s never too early to start watching what one eats and the energy that is burned.

I have a few holiday tips ready for you, click on Tips By Nic and discover what you can do to keep away the holiday blues and pounds.

To divert depressive feelings that sometimes come between Thanksgiving and the first of the year here are some of Nickie’s tips:

1. Stay away from sugar. Although a holiday cookie can be tasty, ten or twelve of them add to unwanted inches around the mid-section.
2. Moderate alcohol consumption - and NEVER drink and drive. Although a cup of holiday cheer may seem like a good idea at the time, too many and you won’t make it to your work out. So be responsible!
3. Do Not overeat. Just because you may eat turkey does not mean you need to be stuffed like one.
4. Surround yourself with supportive friends and family, who will encourage you to stay on your fitness track.
5. Continue to work out!! This is a necessity during the holidays. Do not skip a work out, even if all you do is stretch and your cardiovascular workout. Remember: it’s easier to stop a good habit than a bad one. So keep fit!

Tips about cardiovascular training:

First off, there is a misconception about what cardiovascular activity is. Simply put, cardiovascular activity is any activity that places stress on the cardiorespiratory system. This includes walking on a treadmill, the pre-cor step machine AND weight training. Some people seem to think that if they lift weights they will gain weight. This does not necessarily have to happen. If you do gain weight it is most likely due to lifting heavy weight. When using weight lifting for cardiovascular reasons the rule of thumb is to increase repetitions, not weight. Now, the National Academy of Sports Medicine suggests that a cardiorespiratory warm-up should last five to ten minutes. Depending on the individual’s goal, where the individual is in their training and how fit the individual is, ten to fifteen minutes of walking on the treadmill, plus light stretching and abdominal exercises could be the complete workout. Everyone is different, which is why everyone cannot be given the same exercise routine.

However, here are the general definitions for cardiovascular training:

There are three basic cardiorespiratory workouts. Here they are:

1. Warm-up - a cardiovascular warm-up prepares the body for physical activity. It can be a general warm-up or specific to the physical activity. This portion of the warm-up should last five to ten minutes.

2. Cool-down - a cool-down provides the body with a transition period from exer-cise back to a steady resting state. It also brings the muscles back to their original resting length after a workout.

3. Primary - a cardiovascular activity as the primary workout may be running. If this is the case, the runner will want to do a warm-up and cool-down which may or may not consist of the same primary activity.

Here’s a general health activity recommendation for the individual just beginning a workout routine, for someone just coming off an injury, or for the individual who just wants to workout through the holidays to ward off those extra pounds they otherwise will gain without a workout program:

5 - 7 days per week: 30 minutes a day of a general activity, walking, using stairs etc. at a moderate pace - enough to raise the heart and respiration rate.

And remember, the more you enjoy the activity the more you’ll be inclined to do it!

Have a fun and safe holiday.

For any questions please see my new section of Q & A.

Good luck & have fun!!

Thank you all & Happy Holidays!!!

Nickie Nicolas

** The tips I will be given in tipsbynic will be from, but not limited to, the following resources:
Magazines: Fitness Journal, Triathelete, Runners, Woman’s Health, LA Yoga, Health & Fitness, as well as internet resources such as the American Heart Association and the American Diabetes Association. There are a lot of wonderful resources out there. Please feel free to research your own specific area of interest; and please remember to consult your physician before starting any exercise or diet program.

August 2007 Fitness Tips - Abs and more

Everyone loves great abs, but not everyone is
going to get the results by doing the same
exercises. Here are a few tips:

Exercises for upper abs:

1. floor crunches w/variations
2. machine crunches

Exercises for lower abs:

1. leg lifts

Exercises for the obliques:

1. reverse crunch w/a turn to each side
2. “bicycle” crunches