Healthy traveling fast food alternatives

Blimpie

Best Salad: Seafood Salad
122 calories
4.4 g fat, 0.7 g saturated fat
418 mg sodium
3.2 g fiber
6 g protein

Best Sandwich: Union Square Ultimate Veggie Six-Inch Cafe Sandwich
280 calories
17 g fat, 4.5 g saturated fat
480 mg sodium
6 g fiber
19 g protein

Best Soup: Garden Vegetable, 8-ounce cup
80 calories
0.5 g fat, 0 g saturated fat
620 mg sodium
3 g fiber
5 g protein

Worst Overall: Ultimate BLT Wrap
831 calories
50 g fat, 15 g saturated fat
2,677 mg sodium
3 g fiber
34 g protein

Takeout Tip: Choose Blimpie's cold subs or Cafe sandwiches over their grilled subs and wraps -- the latter usually contain an entire day's allowance or more of sodium. (Aim for no more than 2,300 mg per day of sodium; too much raises your risk of high blood pressure. Since lunch meats and soups are notoriously high in salt, keep a close eye on your intake the rest of the day.)

Subway

Best Salad: Grilled Chicken & Baby Spinach
140 calories
3 g fat, 1 g saturated fat
450 mg sodium
4 g fiber
20 g protein

Best Sandwich: Deli Style Turkey Breast
210 calories
3.5 g fat, 1.5 g saturated fat
730 mg sodium
3 g fiber
13 g protein

Best Soup: Spanish Style Chicken with Rice, 1 cup
90 calories
2 g fat, 0.5 g saturated fat
800 mg sodium
1 g fiber
5 g protein

Worst Overall: Double Meat Meatball Marinara six-inch sub
960 calories
42 g fat, 18 g saturated fat
2,490 mg sodium
10 g dietary fiber
37 g protein

Takeout Tip: Skip all the packaged dressings on your salad -- Atkins Honey Mustard and Ranch each add 22 grams of fat, while the Fat-Free Italian contains 720 mg sodium. Ask for oil and vinegar (from the sandwich condiments) instead, which add just 45 calories and 5 grams of fat.


Panera Bread

Best Salad: Fandango Salad: mixed greens with walnuts, gorgonzola, orange slices, and fat-free raspberry dressing
390 calories
27 g fat, 7 g saturated fat
530 mg sodium
6 g fiber
12 g protein

Best Sandwich: Smoked Turkey Breast Sandwich on Sourdough
430 calories
14 g fat, 2.5 g saturated fat
1,820 mg sodium
3 g fiber
29 g protein

Best Soup: Low-Fat Vegetarian Moroccan Tomato Lentil Soup
120 calories
1.5 g fat, 0 g saturated fat
730 mg sodium
6 g fiber
7 g protein

Worst Overall: Italian Combo Sandwich
1,110 calories
56 g fat, 20 g saturated fat
3,220 mg sodium
5 g fiber
61 g protein

Takeout Tip: Go for the soup or salad here. All the sandwiches -- even our top pick -- are fairly high in sodium.

Originally published in Fitness magazine, April 2006.

10 ways to avoid gaining weight during the Holidays.

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10 ways to avoid gaining weight during the Holidays.

1)Control your own environment. When the party is at your house, try your best to set rules. Suggest you over ride the old traditions with new healthy ones. Stick to your plan even when others make you feel like you "have to have 4 desserts on the table". Or, " you must have green bean casserole instead of steamed green beans low fat Italian dressing drizzled on it ."

2)Research ways to make your Christmas meal as healthy as possible. Make mashed pots with chicken broth or 1% buttermilk instead of whole milk and a stick of butter.

3)Plot out your "bad meals". You know ahead of time when and where you will be going to Christmas parties. For that matter you know from past experience what they will have there to eat. Pick your battles wisely and decide to only eat a few bad meals out of all the parties you will go to. For instance, I have already decided that I will eat bad on the evening of December 13th because I am going to our Italian friends Christmas party and boy do those women bring of the food. I have already planned to partake in their cookies and wonderful Italian foods. I also plan on making Cinnamon rolls and fresh fruit salad on Christmas morning. That's another bad meal ( well, at least the Cinnamon rolls) I just can't sacrifice with my little boys.

4) Make the decision NOW to politely decline any offers to take home left overs. Even if your kids beg you....just say "no". If you are anything like me, you will find a way to take a slither of your child's left over pumpkin pie before you hand it off to him or her.

5)Practice mentally preparing yourself to make only one trip to the food buffet. Mentally go through it over and over in your head. Picture yourself sitting down, slowly eating and visiting, and then not going back a second time. If you are a person that already eats a lot and is know for going back again, and again, then people will take notice of your new habits. They may not say anything, but they will take notice.

6) Try hard to not let you food touch on the plate. Stick to the one starch, one meat, and one (or more)veggie rule when filling your plate. No piling!!!!

7)Drink a large glass of water before you start eating at the party or Christmas gathering. If you are still hungry after, then drink another large glass of water after your meal too.

8)Start your meal by filling your plate with the salad. Lots of people skip the salad altogether during the holidays. Plan on making that the first thing you go for.

9)Add and extra 15 minutes of cardio to your workouts. If you are already doing 30 -45 minutes of cardio then make sure you do between 45-60 minutes of cardio.

10) Weigh yourself twice a week instead of just once per week (only for the holidays). I can gain 3 pounds in one weekend on my mother -in -laws food when I am there. It doesn't take long to gain the weight, but losing it is harder. Reminding yourself of your current weight before you go to a party might prevent you from going back to the dessert table for a second helping.

Opps, but its ok!

Well ladies, turns out that my data is old and the average person does not gain approx. 7 pounds over the holidays. I was researching it further and found several different articles that had new up to date findings, but very good points.

Please read it: http://weightloss.about.com/od/eatsmart/a/aa121505a.htm

We are still on for our 6 week challenge because you and I both know that if we are not on it that we will end up gaining between 5-10 pounds in the next month. Please watch your calories closely. Please plan you only 5 bad meals and stick to them.

6 pounds in 6 weeks challenge

Did you know that the average women gains 7 pounds during the Holiday Season. Today I challenge all my clients to take the 6 pounds in 6 weeks challenge with me. Yes, it is possible, we can do this. Over the next 6 weeks we can defy the odds and work at losing 6 pounds in the next 6 weeks instead of gaining 7. More details to come. Here's how!

Look at your calender and instead of eating a bad meal once a week, I encourage you to plan out your bad meals around all the family/work gatherings you will have. Then, give yourself permission to eat terrible on those days only. Now, the kicker is that you can only have 5 bad meals within the next 6 weeks.

More details to come!!

Suggestions for Power Yoga DVDs?

After your recommendation this morning, I found a few online that are from Gaiam - would those be a good place to start? One was Power Yoga - Strength and Flexibility, which sounds like it has my name written all over it.

Thanks Mendy!

Recipe

Rocco DiSpirito's Chicken & White Bean Soup with Spinach & Parmesan

"To make soups and stews low-fat, skip the sauteing step. Instead, bring all the ingredients to a simmer together -- and serve."

Makes 4 servings.

Shopping List

FRESH: Boneless, skinless chicken breasts; basil; baby spinach; Parmigiano-Reggiano cheese

STAPLES: Crushed red pepper; low-sodium chicken broth; salt and pepper

PACKAGED: Pasta sauce; cannellini beans

Ingredients

3 14-ounce cans low-sodium chicken broth

1 1/2 cups plus 3 tablespoons tomato-and-basil pasta sauce

1 15-ounce can cannellini beans, rinsed and drained

3/4 teaspoon crushed red pepper

3 boneless, skinless chicken breasts, sliced thin

Salt and pepper

6 ounces prewashed baby spinach

1/2 cup chopped fresh basil

3/4 cup grated Parmigiano-Reggiano cheese

* In a Dutch oven, bring chicken broth, pasta sauce, cannellini beans, and crushed red pepper to a simmer. Turn heat to low.

* Season chicken breasts with salt and pepper; add to broth. Gently poach chicken, stirring occasionally, for about 2 minutes. (The broth should barely simmer.)

* Stir in baby spinach. Continue cooking soup until spinach is wilted and chicken is just cooked through, about 2 minutes more.

* Stir in basil; season with salt and pepper to taste. Ladle soup into bowls, and top with grated cheese.


Nutrition facts per serving: 407 calories, 43g protein, 36g carbohydrate, 10g fat (3g saturated), 10g fiber.

Progression Photos

Because I love you guys for keeping me on target every week (and because Mendy asked...and she's a hard woman to say no to!)

From left to right, these photos are from January 2007 (starting WW at almost 262 pounds), January 2008 (at 209 pounds) and November 2008 (at 182 pounds.) It's amazing what losing over 80 pounds will do...not to mention finally buying a flat iron to control that hair! :)

I don't have a lot of before photos because I was always behind the camera where it was safer. Nowadays, I don't mind saying cheese!

Following the rules!!!!

I just wanted to brag on Andrea. The other day another lady in the gym complimented her well toned legs. Now if you know Andrea's story you would know how good it made her feel to be complimented by peer in the gym. I am always so impressed with Andrea's willingness to eat good. You can tell she is working the program because she is not only getting stronger, but she is dropping sized and pounds and most of all getting compliments from others in the gym!!!!! Here is an example of Andrea's eating schedule. I love it. We all applaud you Andrea!!!! Could you post some before and after pictures for us? Please?????

Food Log - 11.17.2008

Breakfast:
3/4 c. Cheerios 110
1 c. fat-free milk 101
Banana 121
332

AM Snack:
Almonds 160
1 c. fat-free milk 101
261

Lunch:
3 oz. chicken breast 140
1 c. carrots 52
Baked potato 161
Sour cream 20
373

PM Snack:
Peach 38
Baked pita chips 110
(2) Laughing Cow wedges 70
180

Dinner:
Chicken with broccoli & apple 237
1/2 c. brown rice 110
347

Daily Total 1493

Water - 150 oz.

Recipe - Chicken with Broccoli Rabe and Apple

I have chicken out and wanted to make something a little different for dinner tonight - I remembered a good recipe that I made earlier in the spring when I was trying to expand my veggie horizon beyond green beans, carrots and peas. :)

Chicken with Broccoli Rabe and Apple
(WW Turnaround Program Cookbook)
Serves 4
1 1/3 cup serving = 237 cal / 7g fat / 4g fiber / 456 mg sodium / 27g protein

Ingredients:
2 tsp olive oil
1 large onion, chopped
4 garlic cloves, minced
1 lb chicken tenders
1 bunch broccoli rabe, cleaned and chopped
1 McIntosh apple, diced
2 1/2 tsp chicken bouillon granules
1/4 tsp crushed red pepper
8 pitted brine-cured kalamata olives, chopped

Directions:
1. Heat the oil in a nonstick Dutch oven over medium-high heat. Add the onion and garlic; cook, stirring frequently, until golden (7-10 minutes.)

2. Add the chicken and cook, turning occasionally, until lightly browned (3 minutes.)

3. Add the broccoli and the water that clings to it, the apple, bouillon granules, and crushed red pepper. Bring to a boil.

4. Reduce the heat and simmer, covered, until the chicken is cooked through and the broccoli is tender (8 minutes.)

5. Stir in the olives and serve at once.

(Neither Chris nor myself like olives, so I omitted that portion of the recipe.)

The recipe calls for broccoli rabe, but I just had florets. It seems to substitute just fine. I did add a few tablespoons of water to give the granules a little more liquid to dissolve into.

Enjoy!

What is edamame?

One of my new favorite snacks is edamame - I had never heard of it until one of my friends suggested giving it a try. We've been out for a while, but picked some up last night so while I was surfing & snacking I found the following article & thought I'd share the "secret"-

The Secret of Edamame

What's so secret about edamame? Well, the name for starters. The first few times I heard it, I had to ask, "eda-whaty?" As it turns out, it's just a fancy name for boiled green soybeans -- and the real secret is that they are much yummier than they sound.
I knew edamame had "arrived" when I saw Faith Hill snacking on them during a backstage-type interview for Country Music Television. They're the snack my favorite Japanese restaurant brings you when you sit down to a table, and they're the after-school snack my daughter asks for by name.
Say what you will about the debate over the health benefits of soy: any way you slice it, the edamame is a star legume! Just 1/2 cup of them a day really punches up the fiber, protein and vitamin/mineral content of your diet.
Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
120 calories
9 grams fiber
2.5 grams fat
1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
0.5 gram monounsaturated fat
11 grams protein
13 grams carbohydrate
15 mg sodium
10% of the Daily Value for vitamin C
10% Daily Value for iron
8% Daily Value for vitamin A
4% Daily Value for calcium
As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast....

Check out the full article and find a few recipies at

http://www.medicinenet.com/script/main/art.asp?articlekey=56288

U.S. Department of Health and Human Services

The new exercise guidelines, released last month by the U.S. Department of Health and Human Services, are just in time to get an entire population moving during the cold months.

This is the first time that the government has issued specific guidelines on how much exercise, types and intensities are appropriate for people of all ages and physical conditions.

“The comprehensive recommendations for the nation reinforce what ACE (American Council on Exercise) has been encouraging Americans to do since its inception, which is to get regular physical activity,” said Dr. Cedric Bryant, Chief Science Officer at ACE. “Adherence to these guidelines could have a tremendously positive impact on public health since increasing one’s level of physical activity produces many benefits including weight loss, improved fitness and a reduced risk of heart disease and chronic conditions such as diabetes and hypertension.”

Adult Guidelines

According to the guidelines, most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening. For more physically fit adults, 75 minutes of vigorous physical activity, such as swimming laps, hiking uphill or race-walking can offer similar health benefits in half the time.

Think you can’t carve out time for exercise during a busy day?

Research shows that even 10-minute bouts of heart-pumping activity are better than none at all. To regain lost lean muscle mass and strengthen weakening bones, which is part of the normal aging process, the experts recommend that adults also lift weights twice a week.


This is the first time that the government has issued specific guidelines on how much exercise, types and intensities are appropriate for people of all ages and physical conditions.

“The comprehensive recommendations for the nation reinforce what ACE (American Council on Exercise) has been encouraging Americans to do since its inception, which is to get regular physical activity,” said Dr. Cedric Bryant, Chief Science Officer at ACE. “Adherence to these guidelines could have a tremendously positive impact on public health since increasing one’s level of physical activity produces many benefits including weight loss, improved fitness and a reduced risk of heart disease and chronic conditions such as diabetes and hypertension.”

Women who are Pregnant

At least 2.5 hours of weekly moderate-intensity aerobic activity during pregnancy and after delivery, such as swimming, cycling on a stationary bicycle or working on an elliptical trainer. Fitter women can continue to perform 75 minutes of vigorous aerobic training a week given their doctor’s consent and adjustment of the exercise program over time.

Keeping Fit through the Holidays

So whether you’re aged 14, 25 or 70, an avid exerciser or a couch potato, it’s never too late to start exercising or to ramp up your current exercise levels. Most Americans don’t exercise enough, which isn’t only about fitting into a smaller size pant, but a matter of healthful and mindful living.

If you’re already approaching the holidays with a sense of resignation and entitlement to splurge, why not make a lifestyle change now and approach the New Year with a real sense of renewal of body and soul.

Go to http://www.health.gov/paguidelines/guidelines/default.aspx

Check out these Power foods

Broccoli

Why It's Healthy:

-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.

-- The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

Dark Chocolate

Why It's Healthy:

-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Quick Tip:

A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

Salmon

Why It's Healthy:

-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.

Quick Tip:

Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Walnuts

Why They're Healthy:

-- Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.

-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).

Quick Tip:

Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

Spinach

Why It's Healthy:

-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

Beans

Why They're Healthy:

-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

-- That same habit may also reduce your risk of breast cancer.

Quick Tip:

The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

Celebrating a new pair of shoes...

I'd been having some odd pains in my feet off and on when we worked out, and I took Mendy's suggestion to have my stride analysis done. I finally got annoyed enough with the aches and I bought a pair of shoes based upon their recommendations.

Good grief, it's made a world of difference!!! Apparently I needed a shoe about 1/2 size larger and that has a wider toe box (odd phrase, eh?) Now that the nerves in my feet aren't getting pinched any longer, my workouts this week have been golden.

Chalk up another reason to listen to Mendy. :)

halloween costume and major confessions

For Halloween I was trying to be an 80's aerobics instructor. I didn't feel like paying for leg warmers which are apparently back in style, so the costume could have been more authentic then this...fixing my hair was really fun though....it all came back so easily. Hope you like the picks.

I am confessing to you all that I have been eating terrible for the last week. I started a new birth control pill so I am going to blame it on that. I just can't seem to eat enough carbs. The good thing is that we have no white/empty carbs in our house...so I have been eating way too much ww bread with organic jelly, dipping into the boys organic fruit snacks, eating lots of toasted cheesy bread (so much fat), and overdosing on almonds. My point is that even thought is has not been burgers and fries , I know that I am still exceeding my calories, not waiting till I feel hungry, and that all leads to weight gain. I also said I was going to start emailing you my calories and have not done it because I know I am going over. Please forgive me. I am going to start again today. I will send you my calories/food journal tomorrow. Thanks so much for participating in my classes even though I am sooooo not perfect. Love you all. Mendy

TVA

On Oprah today they were talking about sex therapy and one of the points was how importants the pelvic floor muscles were but also how important the Transverse ABS were.
just thought everyone would find that entertaining!

Holiday Survival Plan

It's that time of year.....Halloween, Thanksgiving, Christmas, need I go on? A hard time of year when you are trying to watch what you eat. I found this article in Good Housekeeping magazine and thought it was worth sharing; especially for those of us who won't be taking BMB next time.
"Make sure your holiday bulge doesn't stick around: Get a close friend to watch you step on the scale now and after New Year's. When researchers weighed 19 people before Thanksgiving and again mid-January, participants' weights stayed the same-even though they consumed 36 percent more calories a day, on average, over the holidays. Knowing they'd be held accountable motivated volunteers to shed the extra pounds, suggest reserchers..."

DO THE MATH
1 slice pecan pie (670 calories)=5+ scoops of Edy's Slow Churned Butter Pecan Ice Cream (120 calories per 1/2 cup).

A few more quick snack and lunch ideas...

I join Kellie as a fellow finicky eater - my mom catered to my pickiness when I was little and I've found myself working hard to try foods that are outside of my comfort zone.

I tend to rotate the same snacks into my weekly meal plan. Calories are my average calculations and may vary depending upon your serving sizes.

- apple and cheese cubes (my latest craving has been Granny Smith and CoJack): 190 calories

- celery and peanut butter: 209 calories

- Craisins and almonds: 298 calories

- cottage cheese and crushed pineapple: 160 calories

- pumpkin seed flatbread and Laughing Cow cheese wedge: 135 calories

- banana cranberry bar and a glass of milk: 225 calories

My current lunchtime staple is a light grilled cheese. I use the Sara Lee Delightful multi-grain bread. It's 90 calories for 2 slices but actually tastes like normal bread. I spray the outsides with a few spritzes of margarine spray, tuck in a thick slice of CoJack cheese, and put it onto my indoor grill.

Not Rocket Science Snack Ideas

Ok, I am a really, really, really picky and plain eater so these are just a few things that I like to snack on - nothing fancy.

A few Snack Ideas
1. Low-fat graham crackers with a little peanut butter or grahams with fat-free cool whip (maybe a slice of banana or strawberry too)

2. Sugar-free pudding with bananas/strawberries and a little cool whip mixed in

3. Handful of almonds and/or an apple - really curbs your appetite! I eat this about 20-30 minutes before lunch each day

4. 100% whole wheat toast with low-sugar strawberry jam and glass of skim milk

5. Kashi snack bars

One of my favorite DINNER ideas:
Tortilla Pizza
100% whole wheat tortilla
jar pizza sauce
low-moisture, part-skim mozz. cheese
onion
turkey pepporoni
any other toppings you like

Just brown tortilla on both sides by broiling in oven (watch carefully though - burns quickly), add sauce and toppings, put back in oven (can bake vs. broil) for 5 min. or so and you're ready to eat.

It's a really simple, thin-crust pizza, made just the way you like. This is great for your family because it is healthy and allows the kids to help out!

Whether it is a snack or meal, I'm trying really hard to stay away from the "Top 5." This comes from the book, You: On a Diet! by Roizen and Oz. If you haven't read it, it is a really great read. It is an informational book about your body and how it processes the foods you eat. Has some great receipes as well. Anyway, they say to stay away from the following if they are listed in the top 5 ingredients on the label (most everything in a box/jar!):
1. Simple sugars (brown sugar, dextrose, fructose, corn sweetner, honey, lactose, sucrose, ...)
2. Saturated fat (most 4-legged animal fat, milk fat, butter or lard, tropical oils)
3. Trans fat (parially hydrogenated fats, vegetable oil blends that are hydrogentated, many margarine and cooking blends
4. Enriched flours (want 100% whole grain or 100% whole wheat - not "whole wheat," but "100% whole wheat/grain")

You can check out a video with "You: On a Diet!" recommended exercises at www.realage.com

Kellie Konrad

Banana Cranberry Bars

These bars have a lot of substance to them and are quite filling.

Banana Cranberry Bars
Serves 8

Ingredients:
1 spray cooking spray
1 Tbsp light butter, softened
1/4 cup brown sugar, unpacked
1 cup uncooked oats
1/2 cup all-purpose flour
1/2 tsp baking powder
2 tsp orange zest
2/3 cup orange juice
3 Tbsp dried cranberries
1 large banana, chopped


Directions:
- Preheat oven to 400 degrees.
- Coat an 8" x 8" pan with cooking spray.
- Put butter, brown sugar and banana in a food processor and process until smooth.
- Add oats, flour, baking powder, and pulse until blended.
- Add zest, orange juice, and cranberries and pulse until a smooth batter forms with bits of cranberry throughout.
- Spread batter in baking pan and smooth top. Bake until firm and golden brown, about 35 to 40 minutes.
- Cool completely before cutting into 8 squares.

Taken from weightwatchers.com recipe exchange (2 points per bar.)
Info from Calorie Count recipe analyzer: 124 calories, 2.4g fat, 13mg sodium, 1.9g fiber, 2.5g protein.

Chicken Scaloppine over broccoli rabe

Chicken Scaloppine over Broccoli Rabe

Serve with baby carrots and roasted new potatoes. If you can't find cutlets, place chicken breast halves between two sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet.
Yield
4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture)
Ingredients
1 tablespoon olive oil
1/3 cup Italian-seasoned breadcrumbs
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast cutlets
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons fresh lemon juice
1 teaspoon butter
1 pound broccoli rabe (rapini), cut into 3-inch pieces
2 tablespoons chopped fresh parsley
2 tablespoons capers, rinsed and drained
4 lemon slices (optional)
Preparation
Heat oil in a large nonstick skillet over medium-high heat.
Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.
Nutritional Information
Calories:
318 (21% from fat)
Fat:
7.4g (sat 1.7g,mono 3.3g,poly 1g)
Protein:
44.3g
Carbohydrate:
14g
Fiber:
3.9g
Cholesterol:
101mg
Iron:
2.9mg
Sodium:
577mg
Calcium:
102mg
Alison Lewis, Cooking Light, AUGUST 2004

vanilla honey- nut smoothie

Vanilla Honey-Nut Smoothie


Flaxseed boosts heart health and may enhance vision. You can find it in health-food stores already ground. Or grind whole flaxseed in a spice grinder or with a mortar and pestle. Store it in the refrigerator or freezer to keep it fresh. Enjoying this smoothie also helps you meet your daily calcium needs.
Yield
3 servings (serving size: 1 cup)
Ingredients
2 cups vanilla low-fat frozen yogurt
1/2 cup vanilla soy milk
1/2 cup fat-free milk
1/3 cup cubed soft silken tofu
1 tablespoon creamy peanut butter
1 tablespoon honey
1 tablespoon ground flaxseed (optional)
Preparation
Combine the first 6 ingredients in a blender; process until smooth. Sprinkle with flaxseed, if desired.
Nutritional Information
Calories:
270 (30% from fat)
Fat:
9g (sat 2.8g,mono 2.7g,poly 2g)
Protein:
9.2g
Carbohydrate:
41.5g
Fiber:
0.6g
Cholesterol:
14mg
Iron:
1.8mg
Sodium:
117mg
Calcium:
250mg
Cynthia Nicholson, Cooking Light, JULY 2004

Baked Couscous with summer squash and herbs

Baked Couscous with Summer Squash and Herbs
Yield
6 servings (serving size: about 1 1/2 cups)
Ingredients
1 (14-ounce) can fat-free, less-sodium chicken broth, divided
3/4 cup uncooked couscous
Cooking spray
2 cups sliced yellow squash (about 2 small)
1/2 cup sliced green onions
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh oregano
1 garlic clove, minced
1/4 cup (1 ounce) shredded fontina cheese
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1/4 cup egg substitute
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preparation
Preheat oven to 400°.
Bring 1 cup chicken broth to a boil in a medium saucepan; gradually stir in uncooked couscous. Remove from heat; cover and let stand 5 minutes. Fluff couscous with a fork.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add squash, onions, basil, oregano, and garlic; sauté 3 minutes or until squash is tender. Set aside.
Combine fontina and Parmigiano-Reggiano; set aside. Combine couscous, squash mixture, and half of cheese mixture in a large bowl; stir in remaining chicken broth, egg substitute, salt, and pepper. Spoon mixture into an 8 x 8-inch baking dish lightly coated with cooking spray. Top with remaining cheese mixture. Bake at 400° for 35 minutes or until golden. Serve warm.
Nutritional Information
Calories:
161 (31% from fat)
Fat:
5.6g (sat 1.9g,mono 1.6g,poly 1.3g)
Protein:
8.1g
Carbohydrate:
19.9g
Fiber:
2.2g
Cholesterol:
9mg
Iron:
0.8mg
Sodium:
351mg
Calcium:
112mg
Joanne Weir, Cooking Light, JULY 2005

Pan Roasted new potatoes with asparagus

Pan-Roasted New Potatoes with Asparagus


Yield
Serves 4
Ingredients
2 tablespoons extra-virgin olive oil
16 (1 1/2 pounds) small new potatoes, scrubbed
1 teaspoon salt
1/2 teaspoon ground pepper
1 pound asparagus, trimmed and cut into 3-inch pieces
Preparation
Heat oven to 400°.In a large ovenproof skillet with a lid, heat the olive oil over high heat. Add the potatoes, salt, and pepper. Cook the potatoes until golden, stirring occasionally, about 7 minutes. Cover the skillet and place in the oven until the potatoes are fork tender, about 25 minutes. Add the asparagus to the skillet and roast uncovered for 10 to 13 minutes. Remove from the oven and serve with the Sole with Almond and Wine Sauce.
Nutritional Information
Calories:
201 (0% from fat)
Fat:
7g (sat 1g)
Protein:
5mg
Carbohydrate:
32g
Fiber:
4g
Cholesterol:
0mg
Iron:
2mg
Sodium:
603mg
Calcium:
35mg
Rori Spinelli-Trovato, Real Simple, MARCH 2001

Apple-Berry Crisp

This time of year I love homemade comfort food and DESSERTS. This is one of my favortie fall desserts and it is short on calories (if you eat just one serving).

2 medium apples, peeled and thinly sliced
1 TBS lemon juice
cooking spray
1 (10 ounce) package frozen raspberries, thawed and undrained
1 cup regular oats
3 TBS reduced-calorie margarine, melted
2 TBS honey
1 tsp ground cinnamon
1/2 tsp ground nutmeg

1. Preheat oven to 375 degrees.
2. Combine apples and lemon juice; toss gently. Place apple mixture in a 10x6 inch baking dish coated with cooking spray; top with raspberries.
3. Combine oats and next 4 ingredients in a small bowl; stir until well blended. Sprinkle oat mixture evenly over fruit mixture. Bake at 375 for 30 minutes or until apples are tender and oat mixture is lightly browned.

8 servings, 139 calories a serving

Beef and Pasta Stew

This is a yummy, quick and easy crockpot reciepe. It is full of veggies and grains and is a complete meal by itself. The nice thing about this reciepe is you can add extra veggies or subtract veggies that you don't like.

BEEF AND PASTA STEW

4 cups water
2 cups chopped onion
1 1/2 cups quartered small red potatos
1 cup dried Great Northern or navy beans
1/2 cup sliced carrots
1/2 cup quartered mushrooms
1/2 cup uncooked pearl barley
1/2 pound lean boneless round steak, cut into small pieces
1 (14.5 ounce) can pasta-style chunky tomatoes, undrained
1 (14 ounce) can fat-free, less sodium beef broth
3 garlic cloves chopped
1 cup sliced zucchini
1 cup torn fresh spinach
1/2 cup uncooked ziti
1 tablespoon dried rosemary, crushed
1 teaspoon salt
1 teaspoon rubbed sage
1/2 teaspoon pepper
1/4 teaspoon nutmeg
1/2 cup grated Parmesan cheese

1. Combine first 11 ingredients in a large slow cooke. Cover with lid, and cook on high for 6 hours. Add zucchini and next 7 ingredients; cover and cook on high an additional 30 minutes or until beans are tender. Ladle into soup bowls, and sprinkle with cheese.

Yield: 8 servings (serving size: 1 1/2 cups stew and 1 tablespoon cheese) Calories per serving 287.

Baked Turkey Chimichanga

My niece's birthday was this week and she picked the Alamo for a lunch destination because of their chimis. Of course, they are deep fried and coated in cheesy goodness, so I passed on ordering one. But my WW leader had passed out this recipe a few weeks ago and I gave it a try last night.

Baked Turkey Chimichanga
Serves 12

1 pound ground turkey
16 oz fat free refried beans
16 oz salsa
4 oz chopped green chili peppers
1 tsp chili powder
3 Tbsp chopped green onion
1 cup shredded reduced fat Monterey Jack cheese
12 8" fat free flour tortillas
1/2 cup fat free sour cream

Directions:
- Preheat oven to 350.
- Coat large skilled and baking dish with cooking spray.
- Brown turkey in skillet and drain well. Stir in beans, 8 oz. salsa, chili peppers, spices and onions.
- Spoon 1/2 cup of mixture onto tortilla, fold in sides and roll.
- Put chimichangas into baking dish. Bake uncovered until crisp and brown, about 20 minutes.
- Serve with cheese, additional salsa and sour cream.

I plugged it into the recipe analyzer at Calorie Count and it came out with the following:
1 chimichanga = 250 calories, 8.1g fat, 534mg sodium, 6.8g fiber, 18.3g protein

We only used about 1/3 of the meat mixture, so we saved it and are going to use it for nachos while watching the race today.

The Proudest moments of a Personal Trainer

Today I recieved this email for Andrea. She is in our 9:30 a.m. class. I am so proud or her. She tries really hard with everything that I ask her to do. She sees results because she does all her homework, keeps track of her calories, and continues to exercise regularly. Here is what she wrote in an email to me today.

"I had a very pleasant surprise when I went to weigh in this morning -
I finally surpassed the 75 pounds lost mark! :)"

The cool thing about her comment is that she started this healthy journey on her own with weight watchers I think. She then hit a wall and stopped losing the weight. She realized at that point that she needed to add exercise and strength training into her life. Now that she is doing that she losing weight again, building muscle, and strengthening her core.

We love you Andrea!!! You are an inspiration to us all and I hope your family in Australia notices how hot you look now.

Proud moments of a Personal Trainer

Today I did the KC marathon. It was a great feeling to complete a long time goal. I am not a fast running by any means. In fact I started at the back of the race and walk/ran with my 2 friends, by the end I was running when others around me where tired a walking. For my first I think I did a good job conserving my energy on the first half of the race. Which from what I understand is the ultimate goal for a marathoner. I do my second marathon in one month --- Gobbler Grind is next. If the thought of doing a 1/2 or full marathon has ever crossed your mind I encourage you to explore it. There are many people who walk, or walk/run marathons. I burned 2650 calories this morning. You better believe I am eating pizza for dinner!!!

I am loving your recipes. Keep them coming. I still need to post my dinner recipe, but maybe tomorrow, I need a nap.

Sweet and Spicey Snack Mix

SERVES 12
Ingredients
2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder
Directions
Preheat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray.
Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.
Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.
Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.
In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in an airtight container.

Nutritional Analysis(per serving) Serving size: 1/2 cup Calories 154
recipe found at http://www.mayoclinic.com/health/healthy-recipes/NU00448

Stuffed veggies

this is yummy, family approved

Stuffed Veggies
1 small onion grated
1 large egg
3 Tbs Ketsup
3 garlic cloves
salt and pepper
1/3 c romano
1/4 c dry bread crumbs
2 sm. zucchini
any color bell peppers you like
1 lb ground turkey
1 1/2 c marinara sauce

combine meat, egg, grated onion, ketsup, seasonings, cheese and bread crumbs, mix and chill. core out meat of zucchini and prepare peppers, stuff with meat mixture, place in pan and cover with marinara sauce, bake 400 for 45 minutes

this is one of those recipies I tweek to what I like, you can leave out the cheese and it still tastes good if you are trying to save on calories.

Breakfast Pies

I'm loving all this recipe sharing! I just found this breakfast recipe and, although I haven't yet tried it, I thought it sounded quick and tasty!

These buttery, flaky pastry pies are filled with smoky sausage, sweet pepper and Monterey Jack for a savory breakfast treat. The individual pies can be frozen and warmed up as needed for a toasty, tasty way to start your day.
Ingredients
3/4 pound breakfast sausage
1/8 cup minced onion
1/8 cup minced green bell pepper
1 (12 ounce) can refrigerated biscuit dough
3 eggs, beaten
3 tablespoons milk
1/2 cup shredded Colby-Monterey Jack cheese

Cooking Instructions
Preheat oven to 400 degrees F (200 degrees C).
In a large, deep skillet over medium-high heat, combine sausage, onion and green pepper. Cook until sausage is evenly brown. Drain, crumble, and set aside.
Separate the dough into 10 individual biscuits. Flatten each biscuit out, then line the bottom and sides of 10 muffin cups. Evenly distribute sausage mixture between the cups. Mix together the eggs and milk, and divide between the cups. Sprinkle tops with shredded cheese.
Bake in preheated oven for 18 to 20 minutes, or until filling is set.

Nutrition FactsServings per Recipe: 10
Amount Per Serving
calories: 303cal
total fat: 22.1g
cholesterol: 91mg
sodium: 669mg
carbohydrates: 16.2g
fiber: 0.6g
protein: 9.8g
Preparation Time: 20 min.Cooking Time: 20 min.Ready In:
40 min.Servings: 10

Mendy's lunch and snack recipes

Lunch - Strawberry - Arugula Spinach Salad

Ingredients

1/4 cup low fat yogurt, preferably Greek drained yogurt
Zest and juice of one lemon
1 tablespoon sugar or sugar substitute
1 tablespoon poppy seeds
1/4 cup olive or canola oil
1 pound baby spinach
1 pint strawberries, quartered
2 tablespoons slivered almonds, toastedDirections

Prepare the dressing. Combine yogurt, zest, lemon, sugar or sugar substitute, poppy seeds, and salt, mix well. Stir in olive oil and chill.

Place spinach and strawberries in a large bowl and toss with dressing. Sprinkle with almonds and serve immediately. I love this...it is so easy and I eat it all the time.

Snack-Healthy Banana Bread
1 1/2 cups Four
1 1/2 tsp. baking powder
1 1/2 tsp baking soda
1 1/2 tsp. cinn.
1 1/2 tsp salt
2 egg whites
1 cup mashed bananas
3/4 cup raw sugar
1/4 cup of applesauce

mix ingredients together and bake in 2 loaf pans at 350 degrees for 45 minutes. 127 Calories per slice. We make this all the time. The boys love helping me and licking the bowl.

cocoa granola

Cocoa Granola(10 servings) 1/2 c. serving cal. 175
4 and 1/2 cups old fashioned or quick-cooking oats
1/2 cup honey
3 Tablespoons cocoa powder
1 and 1/2 teaspoons vanilla
1/2 teaspoon salt
Preheat oven to 300 degrees.In a large mixing bowl, combine all of the ingredients until all of the oats are moist and the mixture looks even.Spread the mixture evenly over a large cookie sheet or two smaller cookie sheets.Bake in the center of the oven for 30 minutes, stirring the granola every 5 to 10 minutes. Remove from oven.Optional: At this point when the granola is still warm, you can mix in extra ingredients like a 1/4 cup of raisins or other dried fruit.Let the granola cool completely before serving or storing.Optional: When the granola is completely cool, you could stir in 1/4 cup of mini chocolate chips for Double Cocoa Granola. Just make sure the cereal is cool or you end up with a melty mess. Trust me. Store well for 3 weeks in an air-tight container.This is a nice granola to have as a cereal with milk. It's also a terrific snack. Try adding mini chocolate chips at at the end to make Double Cocoa Granola.


I do not know about everyone else but I really like chocolate stuff. anything I can find. now this is not as good as a bar of Swiss extra dark chocolate but it was not bad in my yogurt this morning. my calories is with out any of the the options. I think it would be really good with raisins or some organic dark chocolate pieces in it.
from mr breakfast .com

enjoy

Pork Kebabs with Mango Salsa

Mangos were on sale at HyVee, so this recipe got dropped into the weekly meal plan. I serve it with a small side of brown rice (not included in the calorie info.)

Pork Kebabs with Mango Salsa
Makes 4 Servings
1 skewer with 3/4 c salsa: 263 cal, 6g fat, 7g fiber, 400mg sodium

Ingredients:
1 (15 oz.) can black beans, rinsed and drained
1 mango, peeled, pitted and cut into 1/2-inch cubes
1 red bell pepper, finely diced
1/2 red onion, chopped
3 Tbsp cilantro, chopped
1 jalapeno pepper, seeded and minced
2 Tbsp fresh lime juice
1 Tbsp honey
2 tsp Dijon mustard
1/8 tsp salt
3/4 lb pork tenderloin, trimmed of all visible fat, cut into 1-inch chunks
2 Tbsp white-wine vinegar
1 Tbsp dried oregano
2 tsp chili powder
1/2 tsp cumin
1/2 tsp olive oil

Directions:
- To make the salsa, combine the beans, mango, bell pepper, onion, cilantro and jalapeno in a medium bowl. Whisk together the lime juice, honey, mustard and salt in a small bowl. Pour the dressing over the bean mixture. Toss to coat. Cover and refrigerate until ready to serve.

- Spray the broiler rack with nonstick spray. Preheat the broiler.

- Toss the port, vinegar, oregano, chili powder, cumin and oil in a medium bowl until well coated. Thread the pork onto 4 (8-inch) metal skewers. Broil 4 inches from the heat, turning often, until the meat is tender and cooked through, about 8 minutes. Serve with the salsa.

The transversus abdominus

The transversus abdominus

I am always screaming at my clients about standing tall and pulling in the TVA(transversus abdominus). Here is a very scary picture on day five of Disney World. It is late afternoon and I am frustrated with the kids. Check out my posture after 5 days of walking.....Naval to Spine Mendy!!!!!!! A shout out to my hubby a big "thanks" for taking this picture.


The transversus abdominus is made of a wide band of fibers that wrap horizontally around the middle of the body. It forms a supportive girdle for the trunk, making it an essential muscle of core stabilization. Pulling in the transversus abdominus results in a reduction of diameter of the abdomen. In other words, it gives you a waist.

I love pizza!!

...so, that's a tough one for me to let go of. Tonight before class I tried this and it definately curbed my pizza craving and with just under 300 calories. Not to bad.

PEPPERONI THIN CRUST PIZZA
1 Italian Herb Flatout
1/3 cup pizza sauce
18 Pepperoni slices (I opted for the turkey version)
1 cup shredded Mozzarella cheese
1/4 teaspoon oregano (optional)

Heat oven to 350°F. Lay FLATOUT on nonstick cookie sheet; bake for 7 minutes. Spread pizza sauce evenly over partially baked Flatout. Top with Pepperonis, Mozzarella and oregano. Bake 15 additional minutes or until Mozzarella melts. Cut FLATOUT into 6 squares or 16 wedges for appetizers.

I found the recipe at http://www.flatoutbread.com/movie.html

Roasted Cauliflower with Parmesan Cheese

One of my biggest struggles is getting veggies in. I could eat fruit all day, but the prospect of a salad makes me lose my appetite. I'm trying new veggie sides for the next few weeks to try and add some variety to the meal plan. I made this last night and my husband was shocked when I dished a second serving onto my plate.

Ingredients:

6 cups cauliflower florets, fresh or thawed
1 Tbsp olive oil
1/2 tsp kosher salt
1/2 tsp black pepper
1/4 cup grated Parmesan cheese

Directions:

- Preheat oven to 450.
- In a large bowl, combine cauliflower, olive oil, salt and pepper. Toss to combine.
- Transfer cauliflower to a large baking sheet and spread into a single layer.
- Roast until cauliflower is golden brown, tossing occasionally (approximately 15 minutes.)
- Remove from oven, transfer to a serving bowl and sprinkle with cheese. Toss to mix.



Serves 6. Taken from Weight Watchers website (1 point per serving.) They don't give any caloric info, so I plugged it into the recipe analyzer at Calorie Count. 1 cup = 63 calories, 3.5g fat, 288 mg sodium, 2.5g fiber, 3.6g protein.

Taco Pasta Bowl

My hubby found this recipe in the KC Star a few weeks ago and we finally tried it last night.

½
pound ground round
1
(15 ½ -ounce) can chili beans (do not drain)
1
(10-ounce) can no-salt added diced tomatoes
2
ounces chopped green chilies
1
(10-ounce) can enchilada sauce
2
teaspoons chili powder
¾
teaspoon cumin
1/2
teaspoon garlic powder
3
cups cooked pasta shells
1
cup shredded Colby-Jack cheese
½
cup reduced-fat shredded sharp cheddar cheese

Cook ground round in a large skillet over medium-high heat, stirring to crumble; drain. Stir in chili beans, tomatoes, green chilies, enchilada sauce, chili powder, cumin and garlic powder. Simmer 3 to 5 minutes. Add pasta to mixture and heat 3 minutes. Stir in cheese until melted and well blended. Serve in bowls. Makes 6 servings.
PER SERVING: Calories 357 (35% fat) Fat 14 g (6 g sat) Cholesterol 44 mg Sodium 480 mg Fiber 6 g Carbohydrates 38 g Protein 18 g

We did make a couple of changes to the recipe - we used ground chicken (vs. beef) and whole wheat elbow pasta. It was very yummy last night and the leftovers made for an even better lunch today! http://www.kansascity.com/living/columnists/jill_silva/story/798276.html

Why Quik Trip is my new enemy...

So I'm standing at the gas station and I notice the ad panel atop the pump. It's got a photo of a giant sticky cinnamon roll with the oh-so-clever slogan...

"Because you have all day to burn it off."

This annoyed me to no end, mostly because I was on my way home from sweating my buns off with kicks and runs and all manner of Mendy workout goodness. I've just wrapped up a couple of weeks where I thought I had a great ratio of calories in/calories out and still didn't see the scale move much. If I had gotten a sticky roll, I might as well just adhere it onto my hips because that's where it would be hanging out for a while. One roll per day x seven days per week = *ugh*

With marketing like this, is there any wonder why obesity is such an epidemic in the US?

Now I'll hop off the soapbox and use it for some tricep work. :)

Confession of a personal trainer........

So last week I was truly on vacation. I had a dessert almost every day that I was there. It was part of the dining plan with our vacation. I almost never have ice cream in the house or make cookies for my kids after school so allowing all of us to cut lose a bit was really a treat. I did gain 3 pounds though. It was a perfect example of how eating bad can cancel out all that exercise. I worked out 5 of the 7 days that we were there, walked a ton around the Disney parks, and still managed to gain 3 pounds just because I was not eating my usual fruits, veggies, grains, beans...
Another thing I did wrong was eat toooooo big of meals. One night I ate so much at the Boma Buffett that my stomach hurt while we watched the Vice Presidential Debate. Yes, I made my boys sit through the debate even at Disney World, but it made them fall asleep faster!!!!!

It feels good to eat healthy again today. I feel really bloated, ya know. That is one thing I remember Karen Nichols saying to me about eating smaller better meals (Karen is one of our gals). She said, " I really feel less bloated this week" during week 2.

I hope you all are allowing yourself a little "vacation" once a week to eat ONE bad meal. It keeps us real, keeps us going, and allows us to enjoy food on a planned basis instead of an emotional or mindless one.

OMGOSH!

Excuse the profanity, but in this case the use of it is 100%  necessary...

Mendy's disney vacation workout, kicked the fattest part of my ASS!!!!

Hello, did anyone else feel like they were on The biggest loser, hoping from treadmill to floor, jumping rop, I did lunges instead of squats because I got confused. On the 4th set I thought someone was going to go get the AED, just in case. Thank goodness it was a Friday night so I didn't have to humiliate myself in front of too many people. Then add in the buzz lightyear arms on the bosu...crunches, plank...wow. I think that was one of the best workouts so far, and so much better than 50 minutes on that crazy elliptical machine. 

Can't wait till you get back Mendy- :-)

(sarcasim implied)

See Yall Monday

Biggest Loser "Where Are They Now?"

Biggest Loser came up when we were on the machines yesterday, so I thought this link from Yahoo was timely.

http://tv.yahoo.com/falltv/photos/where-are-they-now/352

They only have recaps for 5 people, one of which doesn't have a current photo and who admits that he hasn't had the same success in keeping the weight off since leaving the ranch.

Mendy - I noticed that on the show's site, you can watch the first episode online. http://nbc.com/biggestloser

And when he spotted Jillian standing on various contestants as they were doing wall work, my husband turned to me and asked if that's what happens at the community center on Mondays. :)

I have a love/hate relationship with this show. I love watching it for motivation and I always look for someone who is my height and starting weight as motivation (Heba is it this time around.) I think the transitions that they're able to undergo are so amazing, and I have to have tissues close by while watching because I can empathize with what they're going through.

But I really hate the message that it sends about losing weight in general. The ranch setting is just so insular. All they have to do every day is concentrate on losing weight - no jobs, no families or friends, no daily pressures or household schedules to contend with. I've gone through a few cycles of the show where my Weight Watchers meetings will have an increase in new members, but when they don't drop big, double-digits numbers in the first few weeks like they do on the show, they stop trying and quit. It's frustrating, but I know weight loss is something that a person has to be ready to commit time and effort to.

Just my $.02... :)

Heart Rate Monitor Website

As discussed at the end of our AM group today, here's the website that I got my monitor at: http://heartratemonitorsusa.com/

I have the Polar F6. I've seen them sold at a few different places, but the price points at this website is the lowest I've found since it doesn't charge sales tax and ships free using UPS. GALAXY as a coupon code should give you 10% off.

I chose this one because the chest strap is coded so it doesn't pick up interference from another monitor or machine. It also has a file section that stores workout information (time spent, average/highest heart rate, calories burned) and I get a weekly summary every Monday of my total calorie expenditure for the previous week.

One thing to keep in mind when looking at these is to get one is customizable for gender, height, weight and age (that way your calories burned will be closer to target) and that will display calories burned. Some heart rate monitors will only display the heart rate and don't have the kcal calculation function. Which is fine if you're aiming to stay in a certain heart rate zone, but I get motivated from seeing that kcal number increase!!

Navel to Spine! Navel to Spine!

Kashi

I was on Kashi's web site and they have 30 or so recipice to make things even cookies(with 60 cal.) and an apple dessert. thought you might like to check it out.

fractionated palm kernal oil

I have read about this on several lables especally bars and stuff like that I did not know anything about it so here is what I found. this article on fit sugar.com just so everyone else has the info. it is not as bad as hydrogenated but is not the best either.
Label Able: Fractionated Palm Kernel Oil
Wed, 03/26/2008 - 8:45am by FitSugar

Recently, while reading the ingredients of an energy bar, I came across the term "fractionated" and it was modifying an oil – palm kernel oil to be exact. Well, I know that palm kernel is 86 percent saturated fat, that is the bad kind of fat, and I wondered if this "fractionating" process was akin to hydrogenating. Since deciphering a nutrition label can be so tricky these days, I wanted to make sure no one was pulling the wool over my eyes or that there were no new code words to watch out for.It turns out I was being overly paranoid, but just a bit. Fractionating oil is not the same as hydrogenating it, but it does make the oil less healthy rather than more. The process, most commonly used on palm and palm kernel oil, involves heating then cooling the oil so it separates into fractions, hence the name. The thicker fractions have a higher melting point and are more stable, making them perfect for keeping chocolate coatings from melting. Fractionated palm kernel oil contains a higher concentration of saturated fat than regular palm kernel oil, which would be the reason you want to avoid fractionated oil. It is commonly found in energy bars, especially those coated with chocolate or flavored icing.
The ranking of palm oils healthiest to least, goes like this:
Palm oil
Palm kernel oil
Fractionated palm oil of either variety

Plastic Surgery, How bout good ole Exercise?

I am not sure how many of you have the time to watch television during the day, but I wanted to share with you a newer show that is on NBC (Ch.41 Direct TV) @ 1:00p.m. M-F called, "The Doctors" if you have Tivo this might be a show to add to your list. Anywho, this show is really interesting and provides a lot of information about really great issues concerning health, exercise, pregnancy, etc. I wanted to share with you quickly about an episode I watched about plastic surgery.

There was this girl on the show who had a Lipo procedure at the AGE OF 12! I couldn't believe it! Both her parents were on the show (noting they were both quite slim) defending her and a quote from her father was, "My daughter was FAT and OVERWEIGHT and no diet or pills helped her, and the belly tuck thing was too expensive" HA! Can you believe that! Why isn't he telling her to get in the gym and how to eat better. She is wanting to have another surgery to get her down to a size 4. Of course the doctors on the show help to show the risks and why this isn't the right way to go. The girl stated she wanted to look like 'Jessica Simpson or Anna Nicole' I thought this was really interesting and a great point in our 'plastic celeb world' What happened to good ole exercise?

Same colors, new look

Today I changed the background....it was too cloudy and hard to read. Hope you like the new look. I love pink and black together!!!

Alternating upper/lower body workouts?

Mendy - should we vary our workouts from day to day to allow muscle groups time to rest? Or aim for a mix of cardio and over-all strength training every day?

I'm off to do some planks and push-ups now. Hopefully the boy won't think I'm a vaulting horse and attempt to add 36 pounds to my weight load... :)

What Do 300 Calorie Meals Look Like?

I was trying to come up with some ideas to plan a menu based on my new calorie goal (I always do better at anything with a plan...), and I came across this article that I found both interesting & eyeopening - especially the part that states that the average American consumes 3,800 calories a day! WOW! There's also several meal ideas that I thought sounded pretty good and balanced. Check it out at http://www.diet-blog.com/archives/2007/04/26/what_do_300_calorie_meals_look_like.php

Confession of a personal trainer........

I would suggest that you only go out to eat one time like on the weekends. It will help your health and will help your budget. I agree with Andrea...who really knows what they are putting in that food. I find it hard to count my calories when eating out. We really try to keep it to a minimum. Here is one thing you can do when eating out.....split your meal with a kid or with your husband. Dennis and I split meals all the time. In fact, the other night, when we were carbing up for our marathon ( that didn't happen), he told me to get my own pasta...I was like, "are you kidding me?'' I knew that I wouldn't be able to eat it all. Sure enough, I could hardly finish 1/2 of the dish. When going to eat always substitute fries for steamed veggies!!! Eat all your veggies first, then eat 1/2 of your meat and 1/2 of your starch. Take the other 1/2 home for your snack the next day. I can't say it enough....small meals all day is the key!!!!!

Here are a few of my favorite things to eat when going out:
http://www.panerabread.com/pdf/nutr-guide.pdf

black bean soup w/ ww bread
french onion soup w/o cheese and croutons w/ ww bread
lowfat veggie soup w/ ww bread
fresh fruit cup
classic salad

http://www.applebees.com/Menu_WW.aspx

On that note...The other day I was sitting in the Hobby Lobby parking, I look up and a couple of very large gals come walking out of the Starbucks across the parking lot. They were joyfully sipping on a frappachinno....All that I could think was "wow, I wonder how there butts got so big...do they know how many calories are in those drinks." I really love Starbucks, I also love Sonic...can anyone say cherry limeade?? While I am confessing...I love love love Sheridans? Can I get an AMEN SISTER to the strawberry and cheesecake concrete. My point is that I try to stay away on a regular basis. Sure, I will have one now and then, but seriously...I am not getting any younger here.

Out for dinner, top picks...

Hey Mendy-

My family and I like to go out to eat a few times a week. What are your top picks for healthy eating and your favorite entree's?

Thanks!

Rolanda

Today's post is brought to you by the word "ouch."

Anyone else feeling the after-effects of the bosu ball and those weights?

I would say raise your hand, but if you're like me, it will probably hurt to do so. But the burn, albeit a little annoying, is a good thing. It's a reminder that even though I'm out of shape now, I'm taking steps to remedy that.

I did have a bit of a problem yesterday afternoon when it came to snacks and meals. I had this insane urge to keep heading into the kitchen and graze. I found myself drawn to the fridge like a magnet, and there were times when I had to ask myself if I was really hungry or if I was just bored. I ended up brushing my teeth and popping a few pieces of gum, because there's nothing like the taste of mouthwash and mint to kill the urge to become one with the chips and salsa.

It's such a beautiful day outside - hope everyone got a chance to get out and enjoy it!!

pantry raid

Okay I just went through almost everything in my cabinets and nearly everything I have has one of the things in it that Mendy said to not eat. well for my food budget sake I think I am going to have to replace with better rather than throw away what I have. groceries cost too much for me to do that. hope the pantry raid went better for everyone else.
April

Mendy's 9:30 group...?

Here is the pic we took as a group this morning. Have a blessed and prosperous week yall! See ya on the elliptical...

Oh yeah, we need to come up with a group name. Maybe we should challenge the evening group to a biggest looser type contest. I think they have less members but we could tweak the numbers in order to still do it. But what would the prize be? Ok, Lori I hear you now, I guess it is kind of a cheesy idea, but a little friendly competition never hurt anyone. Right?

Hey Ladies

I am kinda nervous about tomorrow. I don't mind the exercise, I am good with that, I think. I am afraid, however, of the calorie goals. I totally sucked this week. Yes, me, the one who challenged Mendy on the "eat as you normally do this week", business. I decided to do what she said and eat normally, and what I learned was this: I am totally rotten about my food choices. I also realize how much I use food as a comfort. The calorie totals really opened my eyes. So, in short, I am glad to be here, and I can raise my water bottle in a toast, but you might find I have a milkshake in it, or maybe even some fries.

But I'm not giving up.

Ro

This picture is going to keep me away from McDonald's, I'm putting it on my fridge...creepy.

Ready, Set, Go!

I just want to say how excited and motivated I am to be training with Mendy! Since having my baby 7 weeks ago, I am more motivated than ever to really change from not caring really what I put into my body, to really caring about how healthy and fit I can be! Mendy has helped me realize that its not about the six-pack abs or the size 0 jeans I wore in high school, but to get healthy and to achieve a good, useful goal that will not only benefit me, but can help other people too! I too, have to realize that I am not 16 anymore and that I can't get away with eating whatever I feel the need and still be skinny.
I have noticed even in this first week of working out that I already have more energy than before. I love the way it feels to be sweating your butt off and thinking, 'gosh, this is the longest last ten minutes on the elliptical or how bad the last set of crunches hurts,' but Wow, what a great feeling it is to step off the machine after a 45 minute workout and realize your one step closer to achieving the goal you have set for yourself!
It is also a great motivation to look down at my innocent little baby boy and have the urge to strive to be the best mother I can be and show him as he grows how to have good eating habits, make the right choices, and that being healthy will have a strong positive affect on his life! I look around in the world and see such obesity in small children and it makes me sick to think about how people are letting their children even at small ages have such bad, unhealthy eating habits and instead of being outside playing sports, they are sitting in front of the television and playing video/computer games.
So, lift up your water bottles ladies... I PROPOSE A TOAST to all the ladies on this blog that are wanting to make a change in their life or achieve a certain goal....Get ready, Get set, Go For It!!!

Confessions of a Personal Trainer

Yesterday I overate. Ok, I overate healthy food, but still, I know I overate. I went over on my calories, and I ate till I was stuffed ( not good). Last night I made my favorite bran muffins because I had a friend coming over this morning for a Bible study. Last night after dinner I knew they were sitting in the kitchen....I swear they were saying, " Mendy, come eat me....its ok, I am healthy!!!" Well, I did. It put me over my calories by about 300 and it also made me feel absolutely stuffed. I should have stopped at one, but NO, I had 3. I guess the good thing is that my pipes are working well today and I have pooped twice and it is only 2 in the afternoon.

I always make a point not obsess about counting my calories. I like to count them because when I don't I tend to put stuff in my mouth that does not benefit my body in any way. So, another lesson learned.....stop at ONE!!!!!!! I will be learning this lesson all my life I guess. THe point is that I don't ignore it and try to pick back up and try, try again. Love you all!!!!!!!!!!!!! Thanks for reading.

Recipe - Szechuan Chicken with Peanuts

Chinese food is a big trigger for me, so I was thrilled to find this recipe in the Weight Watchers Take Home Tonight cookbook.

Szechuan Chicken with Peanuts
Serves 4
1 cup = 302 calories, 11g fat, 3g fiber, 293 mg sodium

Ingredients:
1 lb boneless skinless chicken breasts, cut into thin strips
3 Tbsp hoisin sauce
2 Tbsp cornstarch
1/2 cup low-sodium chicken broth
2 Tbsp rice vinegar
2 Tbsp sugar
2 tsp chili-garlic sauce
1 Tbsp canola oil
1 Tbsp minced, peeled fresh ginger
2 garlic cloves, minced
1 green pepper, seeded and chopped
2 medium carrots, thinly sliced on a diagonal
1/4 c unsalted, dry-roasted peanuts

Directions:
1. Combine the chicken, 1 Tbsp of the hoisin sauce, and 1 Tbsp of the cornstarch in a medium bowl. Toss well to coat and set aside.

2. Combine the remaining 2 Tbsp hoisin sauce, 1 Tbsp cornstarch, broth, vinegar, sugar and chili-garlic sauce in a small bowl and set aside.

3. Heat a nonstick wok or a large, deep skillet over medium-high heat until a drop of water sizzles. Swirl in the oil, then add the chicken. Stir-fry until almost cooked through, 2-3 minutes.

4. Add the ginger and garlic. Stir-fry until fragrant, about 15 seconds.

5. Add the bell pepper, carrots and peanuts. Stir-fry until crisp-tender, about 2 minutes.

6. Add the hoisin sauce mixture and cook, stirring constantly, until the mixture boils and thickens, and the chicken is cooked through, about 1 minute.

-----

I have kind of wimpy taste buds, so I use the chili-garlic paste somewhat sparingly. This reheats very well (unlike some other Chinese recipes that I've made where the sauce goes a bit off when refrigerated.)

LETS DO IT!

alright ladies, I am ready to do this thing, I went out with a bang today I ate a cherry danish from Panera and enjoyed every buttery morsel! but thats it! bring on the chicken breasts and lettuce! The storage tub of "skinny clothes" will be opened by the end of the year! Cant wait to get to know everyone and there disappearing forms! Lori

Only 5 openings left for evening class

Only 5 spots left for this new evening class. If you are interested then please call the Liberty Community Center at 792-5152, press 0 for the front desk. You can sign up and pay over the phone.

This class is exactly what you need to get back into shape, foster discipline with you eating, have accountability to keep working out, and see the results you have been wanting for a long time.

Almost full

There is only one more spot left in my morning session. I am sooooo thrilled about the great response for this class. It just shows that there are moms out there who want affordable personal training even though they are staying home and sacrificing an income.

I created a time slot for the working moms too. I have one signed up so far. If I can get at least 2 more then we will have a morning and evening class. I know you are out there. I know working moms want this too!!!! Most working moms are great multi taskers...well really all moms are great multi taskers. My point is that- working or not working, we need to make exercise a priority!!!!!

Burn Mama Burn details

From the creator of Burn Baby Burn Fitness comes Burn Mama Burn - a personal training experience. This new innovative class allows moms of all ages to enjoy the benefits of personal training and weekly written fitness plans at half the cost. In this program you will be motivated by other moms who are achieving their fitness goals through specific and individual attention. We will achieve your goals by utilizing Pilates, functional movement, strength, and endurance training. This also includes on-line support that includes accountability, menu plans, exercise demonstrations and member feedback at BurnMamaBurn.blogspot.com. Mendy Shriver, A.F.A.A., A.C.E. is an experienced group fitness and personal trainer who has three children and specializes in SCW pre/post natal exercise. For further information, contact mendy@fitbyburn.com or go to fitbyburn.com

Burn Mama Burn
Price Resident, member: $175.00
Resident, non-member: $231.00
Non-resident, member: $197.00
Non-resident, non-member: $253.00
Meeting dates Each Monday from September 8 to October 20.
Meeting times 9:30 to 10:45am

Instructor Mendy Shriver
Sessions Seven
Season 2008 Fall

Sign up for this class please call The Liberty Community Center @ 792-6009 and press 0 for the front desk. Open registration begins August 6th.

Launching Burn Mama Burn

Here I go on another adventure to help moms of all ages lose and maintain their weight. Can't wait till this class takes off. Hope you are enjoying the support of this site. This small group personal training class will begin in the fall at the Liberty Community Center. Look for details to come soon.