Burn Mama Burn

just live it!

2011-10-29T22:38:00.000-07:00

I want to encourage you to "just live it". You children are only this little once. Man, I am starting to sound like my grandma here! All I know is that I looked at my baby boy laying snugged next to me tonight and his body was soooooo big! It hit me hard! He turned 7 a few weeks ago!

Life is hard to manage at any age. The problems you have now with lack of sleep and budgeting for diapers just change to busy nights at soccer practice and playing tag team with your husband for alone time.

Love the place you are in!!! Love those little ones!!!

Healthy Pizza!! YUM

2010-03-28T17:07:00.000-07:00

My kids (and me!) LOVE pizza, but I never thought pizza could still be good even healthy. Oh, but it CAN! Here is what I do.

I make homemade crust (always) but now I use whole wheat crust. I then get a low sodium pizza sauce and put it lightly on my crust. The ingredients I use are simple. You can use whatever you want, but I use different kinds of veggies, peppers, all kinds (red/yellow/green), mushrooms, onions, sometimes a small amount of ground turkey. Here is where I change it up. I sometimes don't put any cheese on it (unless light Parmesan after it's baked) and slice tomatoes thinly and make that my cheese. I layer that on top of everything and baking it. The tomatoes actually will bind it like cheese as well. It's very good and light!

You can make any meal healthy. I have others too. Like make a portabello mushroom your bun when you have turkey burgers. Takes the carbs out!

Enjoy!!!

Recipe Sharing

2010-03-25T18:43:00.000-07:00

http://allrecipes.com/Recipe/Sausage-and-Vegetable-Skillet/Detail.aspx

OK, here is the recipe I started with. To make it healthier, I delete the vegetable oil and add a bag of frozen, organic tri-color bell peppers and a box of button mushrooms, quartered. We prefer zucchini, so I use three whole zucchini, instead of the squash but both might be good too. I also add some cumin, Tabasco, oregano and whatever else tastes good. You could (and we should) also use Italian turkey sausage, but we really like the chili cheese bratwurst from Parker Farms and have had them in the freezer, so I have used those. This makes enough for two adults for two dinners and another lunch. You could also throw in a bunch of cabbage. My husband eats his over brown rice, which extends it even further. Simple and fast and not so much of a splurge since the amount of bratwurst/sausage is divided up so much.

Black bean and Tomato Quinoa

2010-03-22T11:23:00.001-07:00

This was delicious! Per Mendy's request, here is the link to the recipe. http://www.epicurious.com/recipes/food/views/Black-Bean-and-Tomato-Quinoa-238939 It's a little high in calories, so I'd say it's a main dish and not a side. Especially since the black beans and quinoa both have protein so you don't need meat alongside.

Seriously, make this recipe, it's scrumptious.

My "Crutch"

2010-03-08T20:04:00.000-08:00

Please bare with me, while being new at this, I thought I would give it a try and contribute to the blog. First, if you don't know me, I'm the "rule follower". If there aren't a set of rules for me follow, then I just do whatever. Hence, where I am today. There is no set of rules to say that we (all of society) needs to be healthy and/or fit. I have never had to worry about my health or being fit at any time in my life before child number two. Since I never worried about it, no need for rules! Little did I know, my body needed a set of rules to follow and I have to be the one to set them. So one of my "crutches" is no rules, no outline, no way of life. I struggle with how people see me, not necessary physically, but as a person. If I have laid down the law how I should be in my life and other people come along and say they have done more and done better, it brings me way down. Not that I'm not happy for them by any means! But because I feel, I haven't pushed myself hard enough. Did I do the workout right? Did I follow the "plan" right? What did I do wrong?? How can I plan better?
For the first time in my life I have found what I needed. Healthy/fit friends that help me through those times. I have to say a huge thank you to the group, for without their words of encouragement, I would be (as my new good friend said) curled up crying in my bed. So thank you friends! Thank you for being healthy and fit with me and reassuring me that there would be days like this. I need that, and I need you! :)

One for the girls

2010-03-07T05:47:00.001-08:00

One for the girls

Now I lay me down to sleep
I pray the Lord my shape to keep.

Please no wrinkles, Please no bags
And please lift my butt before it sags.

Please no age spots, Please no gray
And as for my belly, Please take it
away.

Please keep me healthy, Please
keep me young,

And thank you Dear Lord,

For all that you've done.

What is you crutch?

2010-03-03T19:11:00.000-08:00

I love to run, but I don't want it to define me. I get injured lots, but I don't want it to define me. I often use children as an excuse to not workout on a busy day, but i don't want that to define me. I love to have a snack at night, but fight it almost every night....but I don't want that to define me. Tell me, of all the things that prevent you from living that dreamy healthy lifestyle you really say you want.....what it that one thing that you let hold you back? I could say that I get hurt too much and I can't run, but I keep going! I could say that since I have 3 boys in 3 different sports and running 3 different places that I do not have time for exercise. BUT I DON'T!!! What is it for you? What keeps pulling you back away from you goals? Please share with us....SO THE REST OF US CAN SEE JUST HOW UTTERLY HUMAN WE ARE TOO!

2010-01-10T18:07:00.000-08:00

I am so excited to add Jen Ozick R.D. to our training program. We will be able to discuss in detail how healthy nutrition benefits our lifestyles and bodyfat. Here is a little about our new addition:

Jennifer Ozick has been involved in the fitness and nutrition industry for 20
years. She received her Bachelors degree in dietetics and became a
registered dietitian in 2002. Upon receiving her degree in dietetics, she has
done research for the Missouri Department of Health, has taught cooking
classes and weight management programs in Kansas City area hospitals,
and has been involved in preventative screenings in the Midwest region. She
is very excited to help you make fitness
and nutrition a lifestyle.

Simple Carbohydrates/Complex Carbohydrates

2009-07-09T11:06:00.001-07:00

Complex carbs vs . simple carbs: What’s the difference?

Simple carbohydrates

These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates

Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

Fruits
Vegetables
Whole grain foods

Health benefits of complex carbohydrates

There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1. Complex carbs aid weight management

Foods that are high in complex carbohydrates are oftenlower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2. Fiber keeps your feeling full longer

Most Americans don’t get the recommended amount offiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3. Complex carbs contain nutritional benefits

There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

Be a smart consumer: choose complex carbs over simple carbs

People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:

Be wary of misleading food labels

Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

Keep an eye out for the fiber content in your food

The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

You can’t go wrong with eating fresh fruit and vegetables

These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

Balancing carbs, proteins, and fat is key

Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

Simple and complex carbohydrates

2009-07-08T17:15:00.000-07:00

Simple carbohydrates or simple sugars ? These carbs are broken down and digested very quickly, but most simple carbs contain refined sugars and very few essential vitamins and minerals. Examples include table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar.
Complex carbohydrates ? The complex carbs take longer to digest and are packed with fiber, vitamins and minerals. Examples include vegetables, whole grain breads, oatmeal, legumes, brown rice and whole wheat pasta.

2009-07-08T13:48:00.000-07:00

Carbs provide energy. Simple are digested faster and are found in a lot of processed foods. They can leave you feeling unsatisfied and can tend to make you overeat. They are also referred to as "Bad" carbs.

Complex carbs take longer to digest and usually have fiber, vitamins, and minerals. They are found in veggies, breads, cereals, and pastas. They provide you the energy you need when you're working out.

Simple & Complex Carbohydrates

2009-07-07T10:27:00.000-07:00

Carbs are divided into two types, simple & complex. Simple carbs are also called simple sugars such as the sugar in your sugar bowl. Some examples of simple sugars are syrups & soda pop. They are absorbed very quickly. Simple carbs are also in fruits and milk. However, these contain vitamins, fiber and nutrients that the body need.

Complex carbs are known at starches such as grains and pasta. Some veggies also contain complex carbs. These take the longest to digest.

Barbecued Chicken Burritos

2009-06-29T08:31:00.000-07:00

We're stuck in somewhat of a rut as far as what we eat - same thing week in week out. I was happy to get this assingment and take the time to look up something new and to take advantage of the rest of the posted recipies. I found this one at http://www.eatingwell.com/recipes/bbq_chicken_burrito.html

These burritos are something of a Tex-Mex wonder: tangy barbecue sauce, some roast chicken (or rotisserie chicken) and vegetables, all wrapped up in tortillas. For the best taste, look for a fiery barbecue sauce without added corn syrup.

Makes 4 servings, 1 wrap each

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup reduced-fat sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

NUTRITION INFORMATION: Per serving: 353 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 40 g carbohydrate; 33 g protein; 5 g fiber; 579 mg sodium.

Nutrition bonus: Fiber (24% daily value), Iron (20% dv).

2 1/2 Carbohydrate Servings

Shrimp With Serranos

2009-06-28T13:37:00.000-07:00

Start to Finish: 25 minutes Makes: 4 servings

1 pound fresh or frozen peeled and deveined medium shrimp
2 TBSP. extra-virgin olive oil
1/4 cup chopped shallots
3 cloves garlic, minced (1 1/2 teaspoons minced)
1/4 cup chopped red sweet pepper
2-3 fresh serrano or jalapeno chile peppers, seeded and finely chopped
1 TBSP. lemon juice
1 TBSP. chopped fresh cilantro

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Set aside.
2. In a large skillet heat oil over medium-high heat. Add shallots and garlic; stir-fry for 1 minute. Add peppers. Stir-fry for 1 minute more. Add shrimp; stir-fry for 2-3 minutes or until shrimp are opaque Drizzle with lemon juice. Sprinkle with cilantro.

Nutrition Facts per serving: 195 cal., 9 g total fat (1 g sat. fat), 172 mg chol., 171 mg socium, 5 g carbo., 0 g fiber, 24 g protein.

I love to serve this with another recipe I am posting--Southwestern Grain Medley. We all love these recipes (except Annie on the shrimp!). Enjoy!

Loving your class Mendy! Thanks a bunch!

Southwestern Grain Medley

2009-06-28T11:48:00.000-07:00

Start to Finish: 30 minutes Makes: 4 servings

1/2 cup fresh or frozen corn kernels
1 tsp. extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 TBSP. thinly sliced green onion
2 TBSP. lime juice
1 TBSP. extra-virgin olive oil
1 1/2 tsp. finely chopped fresh jalapeno or serrano chile pepper
1 1/2 tsp. chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and 1 tsp. oil. Cook and stir about 5 minutes or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 TBSP. oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g protein.

**Note: Look for quinoa at a health food store or in the grains or organic section of a large supermarket. To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed.

Tropical Smoothie

2009-06-27T10:43:00.000-07:00

I have made this once and it is delicious; however, I do not have the nutritional information. You can probably figure it out. Recipe courtesy of Barefoot Contessa.

1/2 ripe mango, peeled and seeded
1/2 ripe papaya, peeled and seeded
1 ripe banana
1/4 cup freshly squeezed orange juice
1/2 cup skim milk
1/4 nonfat yogurt
1 tsp. good honey
2 cups ice

In a blender, combine mango, papaya, banana, orange juice, milk, yogurt, honey and ice. Blend until smooth.

Quick Panzanella with Chicken

2009-06-27T10:27:00.000-07:00

This salad is great for a hot day!! I make an easy version; this version is courtesy of Cooking Light Magazine. The best thing about this salad is you can change it up, depending on what you like. Enjoy!

4 (6 oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
Cooking spray
2 cups (1 inch) cubed tomato
2 cups diced ciabatta bread (about 4 oz. )
1 cup thinly sliced celery (2 stalks)
1/2 cup fresh basil leaves, torn
2 tbsp. extra-virgin olive oil
2 tbsp. red wine vinegar
1 small red onion, thinly sliced
1/2 English cucumber, halved lengthwise and thinly slice (about 1 cup)

Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 tsp. salt and 1/4 tsp. pepper. Coat pan w/ cooking spray. Add chicken to pan; cook 6 minutes on each side. Remove from heat and chop.
Place tomato in large bowl; sprinkle with remaining salt and pepper. Let stand 5 minutes. Add chicken, bread and remaining ingredients to tomato mixture, tossing well to combine. Serve immediately. 4 servings. Refrigerates well; good for a few meals.

serving size 2 1/2 cups, calories 385, fat 13 g(sat 2.4g, mono 7.5g, poly 2g), protein 43.5g, carb 23g, fiber 2.6g, chol 108 mg, iron 3 mg, sodium 757mg, calcium 50 mg

Summer Chocolate Cake

2009-06-26T14:15:00.000-07:00

1 Chocolate cake mix made with applesauce for oil & egg substitute for eggs.
Bake according to box directions. While the cake is still hot poke holes in the cake and pour 1 sugar free carmel ice cream topping over the cake. Allow to cool. Then mix together 1 container of fat free cool whip and 1 bag of heath pieces. Cover cake with cool-whip topping. Refrigerate and enjoy.

I don't have an actual calorie count for this. I will go to the calorie calculator and see if I can figure it out.

fresh fruit crepes

2009-06-26T14:11:00.000-07:00

great summer treat!

Crepes
1 cup strawberries
whip cream

The crepes are only 51 calories, 1 cup strawberries - 45 calories, whip cream - 38 calories

If you're having guests, you may want to offer some warm chocolate sauce to drizzle over it.

Chrissy

Cindy's summer recipe

2009-06-26T12:51:00.000-07:00

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=631696

Here is my summer recipe.

Recipe - Apple Berry Salsa

2009-06-26T12:17:00.000-07:00

Apple Berry Salsa
2/3 cup = 49 calories / 0.2g fat / 1.6g fiber

Ingredients:
2 medium Granny smith
1.5 cups of Strawberries, diced
2 Kiwi, peeled and diced
1 tsp orange zest
2 Tbsp orange juice
2 Tbsp of packed brown sugar
2 Tbsp of fruit preserves (I use sugar free strawberry)

Directions:
Peel, core and coarsely chop apple slices.
Dice strawberries and kiwi and place fruit in small bowl.
Add orange zest, juice, brown sugar and jelly to fruit mixture; mix gently.
Refrigerate until ready to serve.

(I pair this with homemade cinnamon chips and it's a great side dish. I've also used it as a topping over angel food cake.)

Recipe Analyzer Sites

2009-06-26T12:09:00.001-07:00

Calculating nutritional information came up during out Wednesday chat time - here are a couple of sites that I use with new recipes:

http://recipes.sparkpeople.com/recipe-calculator.asp

http://caloriecount.about.com/cc/recipe_analysis.php

I like the one at Spark People a little better, because it offers a search field for ingredients. With Calorie Count, you just type in items and sometimes the site will recognize what you're using. If it doesn't, it will put the item in red type and you have to play around with the wording.

My Summer Recipe

2009-06-25T17:35:00.000-07:00

Grilled Tilapia with Pineapple Salsa
From:Taste of Home (June/July 2009)

Servings: 8

2 C. Cubed fresh pineapple
2 green onions, chopped
1/4 C. finely chopped green pepper
1/4 C. minced fresh cilantro
4 tsp. plus 2 Tbsp. lime juice, divided
1/8 plus 1/4 tsp. salt, divided
Dash cayenne pepper
1 Tbsp. canola oil
8 Tilapia fillets (4OZ. each)
1/8 tsp. pepper

In a small bowl, combine the pineapple, onions, green pepper, cilantro, 4 tsp. lime juice, 1/8 tsp. salt and cayenne. Chill until serving.

Combine oil and remaining lime juice; brush over fillets. Sprinkle with pepper and remaining salt.

Coat grill rack with cooking spray before starting the grill. Grill fish, covered, over medium heat for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with salsa.

Nutrition Facts: 1 Fillet with 1/4 C. salsa equals 131 calories, 3 g fat (1g sat. fat), 55 mg cholesterol, 152 mg sodium, 6 g carbs, 1 g fiber, 21 g protein, Diabetic Exchanges: 3 very lean meat, 1/2 fruit.

Thanks for making us work hard! Stacey

Summertime Healthy Recipe

2009-06-25T14:32:00.000-07:00

Enjoy this recipe from Kraft Foods:

Cheese-Topped Grilled Tomatoes

Prep: 5 min Total: 17 min

4 plum or small vine-ripe tomatoes, cut lengthwise in half
1/4 c. Kraft Light Zesty Italian Reduced Fat Dressing
1/2 c. Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
2 T. Kraft 100% Grated Parmesan Cheese
1 T. chopped fresh herbs (basil, chives and/or parsley)

PREHEAT grill to medium-high heat. Place tomatoes, cut-sides up, in greased 8-inch foil pan. Drizzle with dressing; sprinkle evenly with cheeses. Place pan on grill; close lid.

GRILL 10 to 12 minutes or until cheeses are melted and bottoms of tomatoes are browned.

SPRINKLE with herbs just before serving.

Makes 4 servings, 2 topped tomato halves each.

Cal 80, Fat 4.5g (sat 2.5g), Chol 10mg, Sodium 410 mg, Carb 4g, Fiber <1g, Sugars 3g, Protein 6g, Vit A 15%DV, Vit C 6%DV, Calcium 15%DV, Iron 0%DV

So much going on

2009-06-23T11:26:00.000-07:00

I try...I really try. I try to not be so normal, but it just comes naturally. I really want to go against the grain and not be so busy in my life. I want to focus on family, loving others, serving God, and the things that really matter, but it just keeps happening.

Body's 2nd Brain

2009-04-27T18:30:00.000-07:00

Ever had a physical sensation that something wasn’t quite right? Or perhaps an odd feeling that a situation was somehow dangerous? Or have you had “butterflies” in your stomach just before an important meeting or situation? That was your second brain in action... “My second brain?” you ask. Yes. Unknown to most people, we actually have two physical brains. You’re intimately familiar with the brain encased in your skull. But did you know you also have a second brain in your gut? Actually, over one half of your nerve cells are located in your gut. And you may be even more surprised to learn that your second “gut brain” contains neurons and neurotransmitters just like those found in your skull. Plus here’s something that may come as even more of a shock! Just like your primary brain, your “gut brain” is also able to learn, remember, and produce emotion-based feelings. The expression “gut-level feeling” isn’t just a “saying.” We really do have feelings in our gut. Our two brains communicate back and forth via a major nerve trunk extending down from the base of your brain all the way down into your abdomen. Because of this, your two brains directly influence each other. When one brain becomes upset, the other joins right in. That’s why your stomach might get “fluttery” because of anxiety before an important meeting. Or why a late night spicy snack that’s hard on your stomach might also give you some nasty nightmares.

my journey

2009-04-17T19:17:00.000-07:00

My journey is never ending. I struggled to lose weight after my 1st child because I did not exercise and eat healthy while pregnant.

I have never been a small eater. I really like to eat!!!! I love ice cream. I love pasta. Anything with the word "italian" and I am there!!!

I started exercising taking classes and doing weight watchers to lose waiting after my first. With the second I stayed fit during my pregnancy and the weight came off easier. I decided after the birth of my 2nd that I was no longer going to be a slave to my compulsive/emotional eating habits. When my second was 6 months old I began running. I loved running...I ran every morning from 6 a.m. to 7 a.m. I lost all my baby weight. I love the alone time and often the friend time. it was a great way to start my day, refresh my mind and prepare for the long day of crying kids, dirty diapers, and play dough messes!!!

I still struggle with eating. I used to fall into the trap of thinking that I could eat whatever I wanted because I had ran 8 miles that morning. After about a year of struggling to lose the last few pounds I wised up and used some common sense eating. Most of us know what we are doing wrong .... I did and I still always do.

Fake it 'till you make it

2009-04-09T08:20:00.000-07:00

When I first began this program last October, I was so jazzed and ready to get back in shape. I had my second son in March and was giving myself time to adjust to being a Mom to two young boys who needed alot from me, and I didn't want to focus on my weight just yet. By the end of the summer, I was out of excuses and missing my cute clothes. Time to do something. I lost 8 pounds in 7 weeks and felt really good. I was being more thoughtful about what I was eating and was able to run a little without dying. I was stronger and leaner that I had been in 2 years. Then I made a big mistake. When the session was over, I didn't return. I stopped exersizing and Winter set in. I did nothing for 4 months. I am not really sure why except that I put myself last on my list.
Once January was over, I started the session again. This time I would reach my goal. This time would be better than last time. So I signed up for 2 classes. And then the kids got sick. Then I got sick. Then it was snowing. A million excuses got in the way, and I was so unmotivated. I did not know how to get moving again. I knew I wouldn't quit, but I was not into it like before. But I showed up. I had to just go to class, get it done and then I would feel better. I had to fake it, then maybe I would make it. It took a few weeks, and then Mendy gave us a food challenge. Eat 7-8 small, healthy meals or snacks. At first I was like, no way. I don't eat that way. It is unnatural for me. 4 days into it and I was hooked. This was a major boost for me. I loved being able to eat something, not waiting 4 hours until lunch. I loved not feeling stuffed and bloated after dinner, rolling myself to bed to sleep on hundreds of calories. This new way of eating really worked for me. After the first week of eating this way, I lost 4 1/2 pounds. Wow. I have never lost that much in one week in my life! I have more energy, and I eat healthier this way. I have never been a perfect eater; I love junk food. But I am making much better choices. Now I need to make the same progress with exersize. And if I have to fake it 'till I make it, I will do it.

2009-04-03T14:03:00.000-07:00

Here is one of my favorite quotes:

Even if your on the right track, you'll get run over if you just sit there. Will Rogers

Kendra

My favorite quotes

2009-03-31T09:24:00.000-07:00

"A man who dares to waste one hour of time has not discovered the value of life".....
Charles Darwin

my all time favorite quote:

"The world is a book, and those who do not travel read only a page"......
Saint Augustine

Snacking challenge

2009-03-17T14:14:00.000-07:00

I am just preparing you for next weeks challenge/homework. Starting Monday I want all of you to stop eating meals.....yes I said stop eating meals!!!! Instead, I want you to eat 7-3 small meals throughout the day. That means that everytime you eat you will eat approx. 200-250 calories and nothing more. Honestly, this should be pretty easy. You will literally be snacking all day.
Example, if you have your first snack at 6 a.m. then your day would look like this:
6ish
8ish
10ish
12ish
1ish
3ish
5ish
7ish
You are still expected to stay within your calorie range.

test

2009-03-15T16:16:00.000-07:00

Testing this to see if it works.

baked egg rolls and egg drop soup

2009-03-10T08:56:00.001-07:00

Egg flower power soup cal 50cal per cup
4 cups broth
½ c egg whites about 4 eggs whites
1 small carrot
1 small zucchini
½ med red bell pepper
3 med scallions chopped
1 tablespoon light or low sodium soy sauce
1 teaspoon lemon juice
Optional salt black pepper 4 lemon wedges
Directions
Pour egg whites into a container with a spout stir briefly to eliminate any lumps and then set aside
Cut all veggies into matchsticks sized strips
Combined broth, carrots, zucchini , peppers soy sauce and lemon juice in a pot bring to a boil
Once at a boil reduce to a med. Heat low boil and add scallions cook about 5 minutes until veggies are limp
Reduce heat to lowest setting very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately
4 lemon wedges

V10 soup
60 cal per cup
4 cups broth
2 cups green cabbage chopped
1 ¼ c chopped celery
1 cup mushrooms chopped
1 cup bean sprouts
2/3 cup frozen green beans
1 med zucchini diced
2 plum tomatoes diced
¾ cup sliced carrots
½ cup diced onion
5 asparagus spears chopped
1 ½ tomato paste
1 teaspoon minced garlic
½ teaspoon basil
¼ teaspoon oregano
¼ teaspoon parsley
Salt and black pepper to taste
Directions
Spray pot with non stick spray cook tomatoes, carrots onions asparagus and garlic over low heat for about 5 minutes
Raise heat to high, add all other ingredients and stir. Once soup reaches a full boil after gets to boil simmer for 20 minutes till beans are tender

Sassy veggie egg rolls
1 rolls 82 cal.
12 large egg roll wrappers
2 cups shredded cabbage
1 cup chopped onion
½ cup shredded carrots
½ c chopped bean sprouts
1/2c chopped celery
½ c canned pineapple in juice chopped
½ c water chestnuts chopped
½ c light soy sauce
2tbsn minced garlic
Salt and pepper to taste
Directions
Preheat oven to 350
Place cook veggies
Spoon mixture in wrappers make egg roll
Spray with non stick spray bake for 25 minutes until golden brown
cool

My Quotes

2009-03-10T08:44:00.000-07:00

Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch

A man's health can be judged by which he takes two at a time - pills or stairs. ~Joan Welsh

I found these resently and I really like the second one it makes me laugh. The first reminds me of all the things I feel with a good work out.

my quote

2009-03-09T14:01:00.000-07:00

As requested by Mendy, my quote is:

Overeating and underexercising are forms of self abuse.
Stop making excuses and get on with it!

MENDY'S QUOTES

2009-03-09T11:43:00.000-07:00

As all of have seen several times...my favorite quote is by an unknown source, but I use it on my email signature....it says, "ask your doctor if getting off your butt is right for you."

Here ARE my most recent favorite quoteS that I think will keep me going when I want to head to the pantry on a tired/stressed afternoon:

Nothing will work unless you do.
- John Wooden

Fall seven times, stand up eight.
- Japanese proverb

"Superficial goals lead to superficial results"
- Attila the Hun

bean and veggie wraps

2009-01-26T05:43:00.000-08:00

Bean and Veggie Wraps Black beans, mushrooms, spinach leaves and reduced-fat Cheddar cheese are tasty and nutrient-rich partners in this quick-to-make wrap sandwich. From eatbetteramerica.
Prep Time:10 min
Start to Finish:15 min
makes:4 servings
4
fat-free flour tortillas (6 to 8 inch)
2
cups sliced fresh mushrooms (5 oz)
1
medium onion, cut lengthwise in half, then cut crosswise into thin slices
1
can (15 oz) Progresso® black beans, drained, rinsed
4
cups fresh spinach leaves
1/2
cup shredded reduced-fat Cheddar cheese (2 oz)
1.
Heat tortillas as directed on package.
2.
Meanwhile, spray 10-inch skillet with cooking spray; heat over medium heat. Cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. Stir in beans; heat through. Stir in spinach; remove from heat.
3.
Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.
Nutritional Information
1 Serving: Calories 270 (Calories from Fat 30); Total Fat 3 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 280mg; Total Carbohydrate 43g (Dietary Fiber 8g, Sugars 5g); Protein 16g % Daily Value*: Vitamin A 60%; Vitamin C 10%; Calcium 25%; Iron 25% Exchanges: 2 Starch; 0 Other Carbohydrate; 2 Vegetable; 1 Lean Meat Carbohydrate Choices: 3 MyPyramid Servings: 1/2 c Dairy, 1 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1 3/4 c Vegetables

Grain and Veggie casserole

2009-01-26T05:42:00.001-08:00

Grain and Vegetable Casserole Barley, bulgur and veggies make a tantalizing veggie-lovers casserole. From eatbetteramerica.
Prep Time:20 min
Start to Finish:1 hr 30 min
makes:4 servings (1 1/2 cups each)
2
medium carrots, halved lengthwise, thinly sliced
1
can (14.5 oz) Muir Glen® organic diced or stewed tomatoes, undrained
1
cup sliced fresh mushrooms
1
can (15 oz) Progresso® black beans, drained, rinsed
1
cup Cascadian Farm® frozen whole kernel corn (from 10-oz bag)
1/2
cup vegetable broth
1/2
cup uncooked pearl barley
1/2
cup finely chopped onion
1/3
cup chopped fresh parsley
1/4
cup uncooked bulgur
1
clove garlic, finely chopped
1
teaspoon Italian seasoning
1/4
teaspoon salt
1/4
teaspoon pepper
Shredded Cheddar cheese, if desired
Sliced green onions, if desired
1.
Heat oven to 350ºF. In ungreased 2-quart casserole or 13x9-inch (2-quart) glass baking dish, mix all ingredients except cheese and green onions.
2.
Cover with foil; bake 30 minutes. Stir. Cover and bake 30 to 35 minutes longer or until barley and bulgur are tender and liquid is absorbed.
3.
To serve, sprinkle with cheese and green onions.
High Altitude (3500-6500 ft): No change.
Nutritional Information
1 Serving: Calories 360 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 600mg; Total Carbohydrate 71g (Dietary Fiber 18g, Sugars 10g); Protein 14g % Daily Value*: Vitamin A 120%; Vitamin C 20%; Calcium 15%; Iron 25% Exchanges: 3 1/2 Starch; 1 Other Carbohydrate; 1 Vegetable Carbohydrate Choices: 5 MyPyramid Servings: 1 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 2 c Vegetables

Veg. shepards pie

2009-01-26T05:38:00.000-08:00

Fill Up on Fiber
Peas, corn and beans are loaded with plenty of dietary fiber—the soluble kind. Try to eat at least 25 grams of fiber daily.
14 ratings : 5 reviews
Vegetarian Shepherd's Pie Mashed potatoes lovers, unite! The instant mashed potatoes let you make this yummy comfort food fast. From eat betteramerica.
Prep Time:10 min
Start to Finish:35 min
makes:6 servings
2
cans (15 oz each) Progresso® kidney beans, drained, rinsed
1
jar (16 oz) Muir Glen® organic salsa (any variety)
1
cup Green Giant® Valley Fresh Steamers™ Niblets® frozen corn
1
medium carrot, chopped (1/2 cup)
1 1/4
cups water
1/4
cup fat-free (skim) milk
2
tablespoons no-trans-fat margarine or butter
1/4
teaspoon salt
1 1/4
cups plain mashed potato mix (dry)
2
tablespoons grated Parmesan cheese
Chopped fresh chives or parsley, if desired
1.
In 10-inch nonstick skillet, heat beans, salsa, corn and carrot to boiling. Reduce heat to low; cover and simmer about 15 minutes or until carrot is tender.
2.
In 2-quart saucepan, heat water, milk, margarine and salt to boiling. Remove from heat. Stir in mashed potato mix just until moistened. Let stand about 30 seconds or until liquid is absorbed. Whip mashed potatoes with fork until fluffy.
3.
Spoon mashed potatoes onto bean mixture around edge of skillet. Cover; simmer 5 minutes. Sprinkle with cheese and chives before serving.
Nutritional Information
1 Serving: Calories 290 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 520mg; Total Carbohydrate 46g (Dietary Fiber 10g, Sugars 6g); Protein 14g % Daily Value*: Vitamin A 45%; Vitamin C 10%; Calcium 10%; Iron 20% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Lean Meat; 1/2 Fat Carbohydrate Choices: 3 MyPyramid Servings: 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 1 c Vegetables

dry beans

2009-01-25T17:55:00.000-08:00

Mendy and I talked about this a few weeks ago.
I thought since we are talking about legumes this week I would post how to cook beans from dry. at least the way I do it.

I soak the beans over night in water. add water before bed because the grow.

then I keep them soaking until I am ready to cook them. I then boil them for a bout 10-20 min. depending how soft I want the bean. Sometimes I use chicken stock (low sodium or homemade)
I often add green peppers and onion.
Then I turn them into whatever recipe I am making.
I have never tried it but I also think you could just soak them, cook them and then freeze them and pull them out when you wanted.

Here is another one......

2009-01-25T12:11:00.000-08:00

This is a recipe using legumes that is really tasty that could be modified in a lot of ways.

Taco Salad
4 flour tortillas (8inch)
3/4lb ground beef or turkey
1tbsp chili powder
1/2 cup salsa
1 cup kidney beans--drained and rinsed
4 cups mixed or spring salad greens--good with spinach as well
1/2cup reduced fat chedder cheese
1 tomato chopped
2 tbsp light ranch dressing

Directions:
1. Preheat oven to 425
2. Crumble 4 large sheets of foil to form 3-inch balls; arrange on baking sheet.
3. Arrange 1 tortilla over each ball; spray with cooking spray(tortillas will drape over balls as they bake).
4. Bake 6-8 minutes or until tortillas are golden brown.
5. Cook meat with chili powder until browned.
6. Add salsa and beans; cook until heated through.
7. Fill tortillas with salad greens, meat mixture, cheese, tomato and dressing.

Calories--420

Love those Legumes:)

2009-01-24T20:26:00.000-08:00

Here are a few more recipes to incorporate our wonderful world of legumes:) I love hummus, so I am looking forward to trying to make my own. I usually have the store bought kind as a snack with Nut Thin crackers (Hy-Vee carries these in the health food secion).

Easy Hummus

Ingredients:
2 cups cooked chickpeas
2/3 cup water
3 Tablespoons tahini
1 large clove garlic
1/2 teaspoon salt
2 Tablespoon olive oil
2 Tablespoons lemon juice

Directions:
Place all ingredient in blender. Blend until creamy and serve. Keep refrigerated.

Lentil Soup for Crockpot (great for us busy mamas)
My mom makes something very similar to this. She does not use bacon bits, but rather some ham cut up, which I think is probably a little better in terms of nutrition. Anyway, I thought this may be good on one of these cold days!

Ingredients:
2 cups dried lentils
8 cups water
1 1/2 tbsp. crumbled bacon or bacon bits
1/2 c. chopped onion
1/2 c. chopped celery
1/4 c. chopped carrot
3 tbsp. snipped parsley
1 clove garlic, crushed
2 1/2 tsp. salt
1/4 tsp. ground black pepper
1/2 tsp. dried leaf oregano
1 can (14.5 ounces) tomatoes
2 tbsp. wine vinegar
Preparation:Rinse lentils; place in cooker. Add 8 cups water and remaining ingredients except tomatoes and vinegar. Cook on LOW for 8 to 10 hours. Add tomatoes and vinegar. Turn to HIGH and cook 15 minutes longer, until hot.

Easy Bean Salad
* If you are not a tofu fan, I think that this could go sans the tofu, but maybe add another can of beans or blackeyed peas.
Ingredients:
1 package extra firm tofu, cubed
2 cans kidney or garbanzo beans
1 small can sliced olives
1/2 cup chopped fresh parsley
2 tablespoons olive oil
1 tablespoon lemon juice or cider vinegar
salt and pepper to taste

Directions:
Put all ingredients into a bowl and mix well. Chill for a few hours and serve.

Kidney Beans and Rice

Ingredients:
1 cup rice, cooked according to package directions
1 teaspoon olive or canola oil
1 can black beans
1 can kidney beans
1/4 onion, diced
1/2 green pepper, diced
1/2 red pepper, diced
1 teaspoon dried sage
1 teaspoon ground ginger
1/2 teaspoon paprika
Tabasco sauce and crushed red pepper flakes to taste

Directions:
In a large frying pan, heat the oil over medium heat.
Add pepper and onion and cook, stirring often, for 3-4 minutes.
Add the dried spices and beans and cook, stirring, until beans are heated through.
When the beans are heated thoroughly, and the Tabasco sauce. Serve over rice!

Christine's Legume Recipes

2009-01-24T19:14:00.000-08:00

These are two favorites that definitely utilize legumes.

#1 Christine's Hummus

1 can chick peas (garbanzo beans) drained and rinsed--keep the liquid
couple cloves of garlic (more if you like a lot of garlic)
couple good squeezes of lemon juice
couple little drizzles good extra virgin olive oil (maybe 1 tsp each to start)
pinch kosher salt sesame seeds (I throw about 1/4 --1/3 cup into a hot pan to toast, then mortar and pestal it and throw it in)

Put everything into a food processor or blender (blender if you like it really smooth). You may have to add some of the liquid to get it moving, a little at a time.
Top it with 1 more tsp. of olive oil and if you like paprika--it's great either way!

Great with fresh veggies of your choice (we love cucs and carrots), or toasted pitas.

Toasted Pitas:
Take the whole wheat pocket pitas and cut each 1/2 into three slices (like a pizza), then pull them apart and place them on a cookie sheet. Spray very lightly with nonstick spray-like two or three sprays and shake a little Salt Free Montreal Chicken on them. Bake at 380 for about 7 minutes. They are done when they crisp up a bit.

#2 Christine's EASY Chili

1 can kidney beans-drained
1 can red beans-drained
2 cans chili beans
1 package original Williams chili seasoning
1 lb 93% lean beef or ground turkey breast-browned with 1/3 cup onion of your choice
3 cans tomatoes (whole, you break them up, or chopped)
1 can mild Rotel

(you can sub. black beans, garbanzos for any other beans above)

the longer you cook it the better it is...slow cooker is great--low all day or as long as you can on the stove on low.

Good luck!

2009-01-24T14:33:00.000-08:00

As part of our homework this week, Mendy asked that we share a recipe using legumes. Here is one that I made this week and it was very good. I got this recipe out of a Cooking Light cookbook.

Slow Cooker Red Beans and Rice
3cups water
1cup dried red kidney beans
1cup chopped onion
1cup chopped green pepper
3/4cup chopped celery
1teaspoon dried thyme
1teaspoon paprika
3/4teaspoon ground red pepper
1/2teaspoon black pepper
1/2(140z) package turkey, pork, and beef smoked sausage, sliced
1bay leaf
5 garlic cloves, minced
1/2teaspoon salt
3cups hot cooked long grain rice
1/4cup chopped green onions

Directions:
1. Place first 12 ingredients in a 2 quart slow cooker. Cover with lid and cook on high for 5 hours or low for 8 hours. I cooked it for about 10 hours and it was fine.

2. Discard bay leaf, stir in salt. Serve over rice; sprinkle with green onions. Serves 4
(Serving size: 1cup bean mixture, 3/4cup rice, and 1tablespoon green onions)

Calories--413

Today

2009-01-24T05:07:00.001-08:00

please fogive me, but I am drawing the line today. I know we are only doing 7 miles, but it is 8 degrees and the colder it is the more my ankle bothers me. Plus I will be doing Pilates all day Saturday and Sunday. Sorry for not coming to day. See you next week. Mendy

Protein Shake recipes

2009-01-21T14:16:00.000-08:00

Strawberry Protein Shake
1 1/2 cups of frozen strawberries
1 cup light vanilla soy milk
1/2 cup o.j.
1 scoop whey protein powder

275 calories

Mix together in blender or hand held blender. If too thick you can add a 1/4 cup of water.

push ups on the ball

2009-01-08T20:20:00.001-08:00

Make sure to keep your naval pulled into your spine, your head level with your body, and do not let your hips fall -keep your body on the same plane.

Red and black bean stuffed pepper

2009-01-07T09:32:00.000-08:00

Mendy asked me to post this recipe. That is more difficult than it sound because there is no recipe. This is one of those things that I just make and really don't think about it. so here goes

Ingredients:

Beans: I used red and black combined. but you could pick whatever kind you want
Rice I also have used the Kashi 7 grain pilaf and that's good too.
peppers any color. and amount based on the number you want to make
tomato sauce
onion,
carrots
zucchini
yellow sqaush
seasons to taste. I like Italian spices I use lots of oregano and basil and Mrs dash
if there in seasons fresh tomatoes are nice
2% milk cheese I like the Mexican mix cheese

cook rice or pilaf
prep beans. I always use dry and soak them and cook them. but if you used canned us ope them
chop all veggies except peppers
cut peppers in half deseed and steam lightly
after rice is done. mix all chopped veggies, seasons and beans mix together in bowl
after peppers are done. spray glass dish with Pam. place peppers on their backs in the dish.
fill with rice, bean veggie mix. I always fill all the empty spaces with extra goo
sprinkle with cheese. slice tomato and put on top

bake at 350 for 20-30 min till cheese is melted and everything is hot.

I have done this same basic thing with ground turkey or sirloin.
I have also froze the "goo" and made the peeper part later. My husband has also suggested chopping the peppers up in it instead of having the "pepper boats"
This is a very fluid recipe I do the whole thing to taste.
enjoy

Healthy traveling fast food alternatives

2008-12-22T08:51:00.000-08:00

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.

2008-12-04T14:38:00.001-08:00

href="http://2.bp.blogspot.com/_8I3AZqHyjko/STcQu5DFcrI/AAAAAAAAAN4/MUygag-wFFU/s1600-h/cookies-christmas-160-j-5197503.jpg">

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!

2008-12-03T13:54:00.000-08:00

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

2008-12-01T07:03:00.001-08:00

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?

2008-11-24T14:36:00.000-08:00

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

2008-11-24T10:26:00.000-08:00

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

2008-11-18T19:59:00.000-08:00

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!!!!

2008-11-18T08:23:00.000-08:00

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

2008-11-17T13:19:00.000-08:00

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?

2008-11-14T11:31:00.000-08:00

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

2008-11-12T07:04:00.000-08:00

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

2008-11-10T12:08:00.000-08:00

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...

2008-11-09T15:05:00.001-08:00

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

2008-11-06T06:58:00.000-08:00

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

2008-11-03T18:35:00.000-08:00

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

2008-10-23T15:10:00.000-07:00

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...

2008-10-21T09:28:00.000-07:00

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

2008-10-20T15:27:00.000-07:00

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

2008-10-20T14:35:00.001-07:00

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

2008-10-19T16:28:00.001-07:00

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

2008-10-19T16:25:00.001-07:00

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

2008-10-19T16:21:00.000-07:00

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

2008-10-19T16:18:00.000-07:00

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

2008-10-19T11:05:00.000-07:00

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

2008-10-19T10:51:00.000-07:00

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

2008-10-19T07:55:00.000-07:00

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

2008-10-18T14:10:00.000-07:00

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

2008-10-18T13:32:00.000-07:00

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

2008-10-18T13:08:00.000-07:00

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

2008-10-18T10:37:00.000-07:00

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

2008-10-17T12:09:00.000-07:00

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

2008-10-15T13:17:00.001-07:00

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

2008-10-15T05:06:00.000-07:00

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

2008-10-14T14:15:00.001-07:00

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

2008-10-14T12:01:00.001-07:00

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!!

2008-10-13T19:33:00.000-07:00

...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

2008-10-13T12:42:00.001-07:00

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

2008-10-13T12:05:00.000-07:00

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...

2008-10-06T20:41:00.000-07:00

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........

2008-10-06T11:57:00.000-07:00

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!

2008-10-04T06:39:00.000-07:00

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?"

2008-09-23T14:03:00.000-07:00

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

2008-09-22T10:08:00.000-07:00

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

2008-09-18T10:39:00.002-07:00

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

2008-09-18T10:39:00.001-07:00

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?

2008-09-17T11:07:00.000-07:00

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

2008-09-17T09:12:00.000-07:00

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?

2008-09-17T08:17:00.000-07:00

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?

2008-09-16T19:23:00.000-07:00

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........

2008-09-16T16:31:00.001-07:00

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...

2008-09-16T13:03:00.000-07:00

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."

2008-09-16T12:16:00.000-07:00

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!!