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!