Thirsty Thursday

Here's a morning pick-me up for a meal replacement, or as a mid-morning snack! And this is uper yummy!!!

Get-Ready-Go Smoothie

Ingredients


1 cup frozen mixed berries

1/2 banana

1/2 cup apple juice

1/4 cup silken tofu


Preparation

1.Combine berries, banana, apple juice and tofu in a blender; blend until smooth.

Nutrition Per serving: 288 calories; 3 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 6 g protein; 7 g fiber; 33 mg sodium; 539 mg potassium.

Weight Loss Wednesday

The following story is about Keri, a young lady from Louisiana who lost an amazing 60 pounds in one year following Jillian Michael's plan and workouts.

It is obviously working for her!

I did review Jillian Michael's plan briefly, and it appears to be a nutritionally sound program, her workouts were just way too intense for an oldie like me! Still, I cannot stress enough, that each of us should find the program that suits us best, and allows us to reach our optimal best. I found that with the FLFL program, and the advice of Robert Ferguson.

I hope seeing others who lose weight, utilizing both good, and sometimes, not so good, programs, will be an inspiration for you!

Keri, Gretna, Louisiana

After having her second child, U.S. Navy operator Keri decided it was time to take control of her weight. She went from 185 to 125 pounds in just over a year!

As a child I was what some would call "thick" — never overweight but always right on the edge. All throughout my childhood, I suffered with depression and low self-esteem, and my esteem issues followed me for a very long time, even into my career in the Navy.

When I joined the Navy in 2001, I weighed 147 pounds, which was less than ten pounds under the military's limit for my height. You've probably heard of the "Freshman 10," but in the Navy we have what I like to refer to as the "Airman 20." I arrived at my first command in New Orleans in January 2002 and by August, I had gained 20 pounds. I had to be active in the military and follow a weekly workout schedule, but I was also fed very well with an abundance of unhealthy food. Also, in October I found out I was pregnant with my first child. After my son was born, I slowly lost the baby weight and then some, getting down to 155 by the summer of 2005. This is when Hurricane Katrina hit. Between the stress of not knowing what was going on with my home and living in a hotel for over a month, I quickly put on 15 pounds and, in addition, I found out I was pregnant with my second child. After nine months of terrible eating, I once again delivered at 205 pounds. My weight steadied out at 185 as it had after my first pregnancy, but this time I didn't want to mess around with my weight loss.

After losing 40 pounds, I was making great progress, but then I started struggling to get any further. Plus I wanted to tone up. I went online, did a search for The Biggest Loser, and came across Jillian's Web site — and I joined immediately. I have been a huge fan of Jillian's since watching Season 2, and I knew that she was just what I needed to push me through the last 20 pounds. Maybe it's the military side of me that loves her style of training! I also received Making the Cut for my birthday and followed the circuit training from the book. Best birthday present ever!

These days, I stick to my calorie allotment and try to stick closely to the balanced oxidizer portions. I cut out a lot of processed foods and have started buying from the local markets and eating more organic foods. As for workouts, I do 60 minutes of cardio in the mornings five to six days a week, and then I do the Making the Cut circuits in the afternoon along with 20 to 30 minutes of additional cardio. I also incorporate swimming during lunch when possible.

Even though I have never spoken to Jillian, I can tell that she cares about each and every member of her online team. It may be weird to think that a perfect stranger could be proud of you, but I know she's proud of me and all the others who are making changes to better their lives.

Activities now: Running is my new passion. I love running in races. Before I could barely finish my 1.5-mile physical-fitness test, and now I am training for a marathon! My farthest run so far has been 14 miles! The strength training from the circuits has made me a much faster runner. I find myself constantly pushing to go farther and faster.


Advice for others: The best advice I can give is to try not to get discouraged or let others bring you down. Losing weight is not easy, and it doesn't happen overnight. It took me over a year to lose 60 pounds, but I didn't just diet this time — I made a lifestyle change. I'm healthier than I've ever been and I work out hard, but I eat what I need to fuel my body. My body told me when I had lost enough, and I listened to it.


I love that I have managed to achieve weight loss that I once thought was impossible. I always thought that because I had never been a size 4, it wasn't possible to achieve. Jillian's program made me realize I could be whatever size I wanted to be. I haven't weighed 125 pounds since I was 12 years old, and I feel great!

Tantalizing Tuesday - Italiano

I found this lively little dish over on FoodBuzz.

Loving all things Italia, how could I not at least attempt this super-simple, easy dish???


Vegetable Peeler Zucchini Carpaccio

Serves 4




Ingredients
4 zucchini (not too thick, otherwise it won’t slide through the peeler)

3 tablespoons of olive oil

1 tablespoon of fresh lemon juice

1/2 cup of Parmesan shavings

salt & pepper to taste



Using a vegetable peeler, slice thin strips lengthwise across the zucchini. Place the strips on a serving plate. Drizzle the olive oil and lemon juice on the slices. Salt and pepper to taste.

Lightly toss the zucchini strips. Using the vegetable peeler, shave very thin slices of Parmesan on top.

That's it!

Super simple!!!

Stats:

Calories: 167 per serving

Carbs: 5g

Fats: 15g

Protein: 7g

Sodium: 217mg

Believe me! You can't mess this up!

It makes a lovely presentation for guests. Tastes great! And they'll think you're a great "chef"!

Mangia! Mangia!

Monday Munchies

If you are all about making as much of your dishes from scratch simply for being able to control what you are eating, then you are going to LOVE this cracker recipe!

This recipe comes from Mark's Daily Apple, and it is simply wonderful with a pate' or with hummus!

Sunflower Sesame Crackers

Serve with pate or dip, these are absolutely divine!

Makes approximately 20 crackers.
Ingredients:

 1 cup each of sunflower and sesame seeds

 A little bit of water – about 1/4 cup

Instructions:

In a food processor (or by hand if you’re game), create a sort of flour from the sunflower seeds. It will take about 2-3 minutes for the seeds to break down and turn into a more flour-like consistency, although it will be thicker and heavier than regular flour.

Add the sesame seeds and pulse a few times (or mix in by hand) and then slowly add water, stirring or pulsing until a thick paste forms that can be rolled out.

Between two greased pieces of baking (parchment) paper, roll out the paste as thinly as you can. Remove the upper piece of parchment.

Lightly score the batter into squares with a sharp knife, and sprinkle with salt and pepper/herbs if you’d like. [I used 1/4 tsp. table salt and pinched it between my thumb and forefinger to gently sprinkle over all.]

Bake at 350 degrees until golden and crisp, about 20 minutes, Allow to cool thoroughly before gently breaking into squares as scored.
 
Nutritional Info:
Calories: 65 per cracker
Carbs: 1.5 g
Fats: 6g
Protein: 4g
Sodium: 34 mg

Sin-Sational Sunday

Remember these from when you were a kid? Want to make a healthier version for your own children, or simply some for yourself???

Enjoy these "Skinny" Rice Krispies Treats!!!

INGREDIENTS:

2 tbsp light butter spread (I used Smart Balance Light)


4 cups or 10 oz mini marshmallows

6 cups Rice Krispies

cooking spray

DIRECTIONS:

Spray a 9x12-inch pan with cooking spray and set aside.

Heat a large saucepan on low heat. Melt butter spread being sure to coat the bottom of the pot to prevent sticking. Add marshmallows and melt on low flame. Stir until completely melted, then remove from heat.

Add Rice Krispies to the melted marshmallows, and stir until completely combined (this is the hardest part, do this quick before the marshmallows cool). Press into the buttered pan with wax paper and cut them into 16 pieces.


NUTRITIONAL INFO:
Calories: 75 each
Carbs: 17g
Fats: 0
Protein: 1g
Sodium: 79mg

I cut these into the 16 squares and then packaged each square into a zip-loc snack baggie. [Gotta love those things!] Then put these in my snack tin on the counter. When my grandson needs a snack they can be grabbed easily. Or I can grab one for my own snack! At 75 calories, you can have two if you want!!!

Enjoy!

Zen-Sational Saturday

Another great dumbell exercise!

Incline Chest Presses
1. Adjust bench to an incline of 30 to 45 degrees, hold the dumbbells directly above chest, arms extended.


2. Lower dumbbells to chest in a controlled manner.

3. Press dumbbells back to starting position and repeat.

4. Avoid locking elbows.

Fabulous Friday

Looking for a little "sumpin'-sumpin'  " for the family for this weekend? Something the kids will enjoy as well as you do?

Give this a try!!!

Healthy Granola Muffins

Ingredients

2 cups rolled oats

½ cup sunflower seeds

½ cup sliced almonds

½ cup roughly chopped unsalted roasted peanuts

2 teaspoons flaxseed, ground

1 ½ teaspoons cinnamon

1 teaspoon ground ginger

¼ cup dried blueberries

¼ cup roughly chopped dried cherries (optional)

¼ teaspoons salt

½ cup maple syrup

2 tablespoons canola oil

2 teaspoons vanilla extract

Muffin paper cups


Directions

1. Preheat oven to 350˚F.

2. Line muffin tin with paper cups.

3. Spread the oats, sunflower seeds, and almonds on baking sheet and toast in oven for 10 minutes, stirring occasionally. Remove from oven and place in a large bowl.

4. Reduce heat to 325˚F.

5. Add peanuts, flaxseed, cinnamon, ground ginger, dried fruit, and salt to the oat mixture. Stir to combine.

6. In a small bowl whisk the maple syrup, canola oil, and vanilla extract together. Add to oat mixture and stir to combine.

7. Fill each muffin cup to the top and press down with the back of a spoon to compress the mixture.

8. Bake for approximately 25 to 30 minutes until slightly brown. Remove from oven and allow to cool completely before removing from muffin tin. Store in an airtight container for up to a week.

Nutritional Information, per serving:
228 calories, 11 g fat (1 g saturated), 26 g carbohydrates, 6 g protein, 4 g fiber, 52 mg sodium

GIveaway At Danica's Daily!

Okay... so I don't want you to go over to Danica's Daily to enter for your chance to win a $55 shopping spree at any of the 200+ CSN stores!

Why don't I want you to go there???

Because I WANT TO WIN!!!! :D

Seriously... I'd like for all of us to win! So I really want you to head over and enter today!!!

Me?

I'm going to put that $55 toward a lovely little piece of Paula Deen cookware that now comes in Robin's Egg Blue!

Head over to Danica's Daily now for your chance to win!

New Shop Open

From Eataly, Mario Batali’s new New York City superstore of the very best in Italian foods, the top selling artisanal products:

Photo by Evan Sung

Agostino Recca anchovies

Baladin Drinks – Cedrata, Spuma Nera and Ginger

Pasta di Antignano with "mais 8 file" (Slow Food Presidia):

This Ottofile or "8 row" corn is held in high regard…Grown in the hills without the need for irrigation, it is known for its eight rows (otto file) of grains running along the cob, giving it a characteristic octagonal shape.

Pomodori del Piennolo (Slow Food Presidia)

Caffe Huehuetenango (Slow Food Presidia): Coffee made exclusively for Eataly

OMG is a trip to NYC in order or what???



Thirsty Thursday

Sometimes you just gotta have the java!!!

Okay... so my weakness is a Wendy's Coffee Toffee Twisted Frosty.

OMG good!!!

But they have:

Calories: 540

Carbs: 83

Fats: 23

Protein: 9

Sodium: 270

So, I came up with a substitute that I love nearly as much!!!

ICED COFFEE FLOATS

4 cups (960 ml) brewed strong coffee

2 cups (400 g) Blue Bunny Caramel Toffee fat free, sugar free ice cream

cocoa powder for garnish

1.Fill 4 tall glasses with ice cubes. To each glass add 1 cup (240 ml) coffee and top with 1/2 cup (100 g) scoop of ice cream.

2.Sieve cocoa powder over the ice cream. Serve immediately.

Calories: 90
Carbs: 23
Fats: 0
Protein: 3
Sodium: 75

Enjoyment?
Purely immeasurable!!!

Weight Loss Wednesday Inspiration

Brenda Smith, 43, from Lithia Springs, GA

Weight Lost: 206 pounds

I’ve always worked out, but it was my emotional connection with food that kept me from losing weight. With the help of my trainer at Gold’s Gym and participation in a 12-step support group for food addiction, I finally took control of my body. I recognized that I ate through every emotion I was feeling, whether that was joy, sadness or stress. I learned that receiving support is crucial because you feel a lot of shame with addiction and you need to lean on others to help get you through the difficult times.

Top Tip: Think about how much weight loss will affect other areas of your life. I never realized how unhappy I really was until I lost weight and improved my health.

Tantalizing Tuesday

Loving nearly anything Asian, this recipe is one I instantly fell in love with, as it is one of the truly simple ones to make! It's fast, easy, and you'll want to make it again and again!

Mushroom Dumplings With Hot Mustard Sauce
Serves 10

Ingredients:
2 cups (140 g) minced fresh shiitake mushrooms


3 scallions, white part and 1 inch (2.5 cm) green, minced

1 cup (70 g) minced Napa cabbage

1/4 cup (60 ml) egg substitute

1 1/2 tablespoons (22.5 ml) peeled grated fresh ginger

1/4 teaspoon (1.25 ml) dark sesame oil

1/4 teaspoon (1.25 ml) chili and garlic sauce

2 tablespoons (8 g) chopped cilantro

1 tablespoon (15 ml) reduced-sodium soy sauce

30 3-inch (7.5 cm) won ton skins, rounded

Chinese cabbage leaves (if steaming the dumplings)

hot mustard sauce

1/4 cup (35 g) powdered Chinese mustard [I had to substitute plain ground mustard]

1/3 cup (80 ml) water

1/4 cup (60 ml) white wine vinegar

3 tablespoons (45 ml) reduced-sodium soy sauce

2 large cloves garlic, minced



1.In a food processor, put the mushrooms, scallion, cabbage, egg substitute, ginger, sesame oil, chili and garlic sauce, cilantro, and soy sauce. Pulse two or three times until combined, but not a paste.

2.Place a scant tablespoon (15 ml) of mixture on a won ton skin. Moisten half of the rim with water and fold over to cover the filling, forming a half moon shape.

3.Steam or boil the dumplings. If you boil, they are done when they rise to the top of the pot. If you steam them, make sure you place them on cabbage leaves so they do not stick to the steamer. Steaming will take about 8 to 10 minutes.

4.To make the hot mustard sauce, combine all ingredients to make a smooth sauce. Let sit for about 1 hour and serve at room temperature.

5.To serve, place about 1 tablespoon (15 ml) of the hot mustard sauce on a small plate. Arrange 3 dumplings around the sauce.

My wontons are not pretty!!! They simply look awful but here's an sampling of ways to wrap your wontons to look really nice for boiling or steaming:

Per 3-dumpling serving: 108 calories (16% calories from fat), 5 g protein, 2 g total fat (0.1 g saturated fat), 17 g carbohydrates, 1 g dietary fiber, 2 mg cholesterol, 150 mg potassium, 278 mg sodium

Monday Munchies

Okay... so I found this recipe on a web blog that I follow. I couldn't even begin to fathom how nasty this must be!

So... I sat on the recipe for several days. [Well, it sat here on my desk!] And the more I looked at it, the more I KNEW I had to give it a try.

I was AMAZED! This is simply awesome! And the color is super fun. Even the hubby said it was a cool look!!! [You'd have to know the Texican to understand... anything healthy is automatically a turn off for him!]

Here's a twist on the hummus recipe!!!

Beet Hummus Recipe

Calories for entire recipe: 678 calories, 24 fat, 96 carbs, 25 fiber and 29 protein

Ingredients

8 ounce beets

2 tablespoons tahini paste

2 tablespoons lemon juice

1 clove garlic

1 tablespoon cumin

1 teaspoon red pepper

1/2 cup garbanzo beans

1 pinch salt

1 pinch pepper

Directions

1. Cut the top and bottom off of 2 beets. Cover with water and boil until they become soft -

30 to 45 minutes.

2. Allow to cool and cut off remaining skin.

3. Add remaining ingredients into food processor and blend until smooth. Refrigerate. Serve
with raw veggies or crackers.

Sin-Sational Sunday

Okay... so it's late. Unexpected dinner guests are coming. You don't have time to prepare something for dessert following the meal. You want to aprticipate in the dessert part of the meal, not letting anyone know that you are eating differently than the last time you got together.

So... you have everything on hand to make a delicious FLFL meal for everyone. That way everyone is eating the same thing... and your guests never suspect they're actually eating "healthy".

But what to do for dessert???

Not to worry!

A quick trip to the supermarket for an angel food loaf cake, a pint of strawberries or other fresh fruit, and you've got a dessert that any one can be proud of!

So... just how bad ia that slice of angel food cake?

Calories: 130

Carbs: 29 g

Fat: 1 g

Protein: 2 g

Sodium: 450 mg

And if you're lucky, you just might find a sugar-free cake at your market! [Mine carries them all the time!]

So... enjoy that slice of angel food cake with a few strawberries, and no need to feel guilty!

Go ahead!

You deserve it!!!

[And your guests will never know... it's good for them, too!]

Zen-Sational Saturday

Are you integrating weights into your exercise routine?

Well you should be! Weight lifting [just 3-pound dumb bells!] can help to strengthen muscle, bone and even increase bone density in women! And contrary to belief, weight lifting will NOT turn you into a Hulk! Dumb bell will help to tone and smooth out your physique ladies!
So here's a great one to start with:

Flat Chest Presses


1. Lying flat on bench or floor, hold the dumbbells directly above chest, arms extended.

2. Lower dumbbells to chest in a controlled manner.

3. Press dumbbells back to starting position and repeat.

4. Avoid locking elbows.

I usually perform 25 repetitions. But started out doing only 10.  I probably won't increase any more, as I have incorporated other routines, which I will show to you later. This is very good for the core group as well!

Follow Friday

Today I'd like to introduce you to Disney's Family.com Go Green web site.

This site offers bite-size ideas on how to change your life, from one that is toxic to one that is healthy and that makes a difference. Topics range from fashion to food and from health to home. And all in family/ kid friendly manner! Just like we've come to know the great folks of Disney have always been!!!

That Isn't Me... Is It???

Oh, I wish I could lay claim to the following article, but I can't. That witty fellow over at Jack Sh*t Gettin Fit is the author.

But I swear, and I don't usually do that!, that Jack gets in my head and knows my thoughts! These are MY thoughts he's written! [How's he do that???] And I bet [again, something I seldom do] that they are yours as well!

Thanks Jack for giving a voice to our thoughts!

"You woke up fat.


That’s what happened to me anyway: I woke up one day, wiped the sleepy out of my eyes and gazed in the mirror.

I couldn’t believe what I was seeing.

This isn’t me.

The “me” in my mind’s eye was fit and spirited, healthy and vital.

The “me” staring back at me was pasty, weak and lifeless, sporting a layered look even though he had yet to get dressed.

This isn’t me.

Somehow, we convince ourselves that we’re doing okay, even when presented with an abundance of evidence to the contrary.

We understand that our actions have consequences, but the truth of those words slip tantalizingly through our fingertips.

We know what we need to do, and yet we falter and fail and can’t for the life of us begin to understand the reasons why.

And then one day, it dawns on us…

This isn’t me.

I’m not a person that knows better but can’t do better.

I’m not a person that’s too frightened, worried or weak to make a positive change in my life.

I’m not a person that just doesn’t give a damn.

This isn’t me.

I can do this.

I can grab the reins of my life and take control of what I eat and how I live.

I can push myself harder and further than I ever thought possible.

I can scale a mountain by taking one uphill step at a time."

Thirsty Thursday

A Bloody Mary that's "to die for"!

Okay, so I recently found this little gem on Cheap, Healthy, Good, and I have to tell you... this is absolutely delicious! Loved this.Just the right amount of everything to make it the best virgin bloody mary I've had in a long time!

Enjoy!

Vegetarian Virgin Marys

makes 4 8-oz servings

32 oz (1 quart) tomato juice
2 tsp crushed celery seed
1 tbsp hot sauce (or to taste)
2 tbsp vegetarian Worcestershire sauce
1 tsp salt
1/2 tsp freshly ground black pepper
juice of 1 lemon



1. Chill tomato juice in a medium pitcher.

2. Add crushed celery seed, hot sauce, Worcestershire sauce, salt, pepper, and lemon juice.

3. Stir and pour into glasses. Garish with parsley, lime wedges, or celery.

4. Toast to your good friends.


Approximate Calories, Fat, Fiber, Protein, and Price per Serving
67.8 calories, 0g fat, 0g fiber, .5g protein, sodium 431 [save this for those special occasions!]

Weight Loss Wednesday

Terri Fisher, 40, from Sioux Falls, SD

Weight Lost: 201 pounds

I lost my weight through the Weight Watchers At Work program, which was great because the meetings were conveniently held at my office. Once I was able to become more active, I started doing exercises like karate and kickboxing with a couple of my girlfriends, which kept me on track because it’s so much fun!

Top Tip: Tell everyone you know that you are trying to lose weight and get healthy. This kept me accountable during the tough times.

Tantalizing Tuesday

Bean Burgers With A Twist

I came up with this twist on the regular bean burger when I wanted to eat my bean burger as a wrap on a tortilla!

Enjoy!!!

Ingredients:

* 2-cans Bush's Low Sodium Black Beans [rinsed and well drained]

* 1 egg [slightly beaten]

* 1 [8-oz] can tomato sauce [no salt]

* 3/4 cup bread crumbs

* 2 tbsp. cumin

* 3 tbsp. paprika

* Non-Stick Cooking Spray

* 6 - Tortillas [fajita size]

* 3-cups Organic Baby Spinach

* 1 Medium Chopped onion

* Hot sauce of choice


Directions:

Place all ingredients in a medium size mixing bowl. Mash beans with a potato masher.

Using your hands, shape bean mixture into logs about twice the circumference of your thumb and twice as long. [About the size of a brat sausage.]

Place fingers on sprayed griddle at medium high heat.

Brown slightly all the way around [this will seal the finger and give it a slight crunch.]

Place tortilla on a plate and layer on spinach...
next,

place bean burger finger on top

add onions as desired..

season with hot sauce of choice...

...I use Cholula. It's not overpowering, gives it a little heat, and isn't the least bit vinegary.

Wrap...

...and ENJOY!!!

This recipe makes 6 large bean burger fingers on tortillas.
Each wrap has the following nutritional values:

CALORIES: 240
CARBS: 48
FATS: 3
PROTEIN: 11
SODIUM: 446

Monday Munchies

I don't know about anyone else, but I did not try hummus until I found out exactly how good it was for me!!!

Now I can't seem to get enough of it!

I use hummus with Terra brand exotic vegetable chips, as a veggie dip, with eggs, on a tortilla with a bit of grated cheese, on sweet potatoes, you name it, and I've probably put hummus on it!

But it wasn't until recently I figured out I could control the sodium content a bit if I would simply make it myself! Yes... the sodium content gets dropped quite a bit when you make it yourself, as compared to buying that container of Athenos brand hummus!

Here's the recipe I found:

Ingredients

1 (15 ounce) can garbanzo beans, drained, liquid reserved

1 clove garlic, crushed

2 teaspoons ground cumin

1 tablespoon olive oil

Directions

1.In a blender or food processor combine garbanzo beans, garlic, cumin, salt and olive oil. Blend on low speed, gradually adding reserved bean liquid, until desired consistency is achieved.

Nutritional Information

Servings: 4 [a little over 1/3 cup each]

Calories: 142
Carbs: 28
Fats: 6
Protein: 7
Sodium: 360

Pair this with celery, cukes, zuchinni, carrot sticks, baby carrots, and the list goes on, for a great low-cal, good for you veggie dip!

Athenos' hummus is low in calories, but is for a mere 2 tbsp [about 1/4 cup], and the sodium content rises, because of the added salt. I didn't add any salt to this. You might add paprika if you like a smoky flavor. Or crushed red pepper for a little heat. Or a little Cholula hot sauce for a combination of the two!

The possibilities are simply endless!!!

Enjoy!!!

Sin-Sational Sunday

This is absolutely awesome, and you won't be able to keep this on hand! It will be eaten up as fast as you make it!!!

LOW CALORIE STRAWBERRY CHIFFON DESSERT

1 (4 serving) envelope low-calorie strawberry gelatin

1 c. boiling water

1 pt. strawberries, hulled and crushed

1 tbsp. lemon juice

1 c. low-calorie whipped topping

Serves: 4

Dissolve gelatin in boiling water. Stir in strawberries and lemon juice. Chill until slightly thickened. Fold in whipped topping. Spoon into individual dessert dishes. Chill until set, about 2 hours. 4 servings.

Nutrition:
Calories: 45
Carbs: 6
Fats: 2
Protein: <1
Sodium: 23

Cool and refreshing! A great way to end a get together!!! The whole family will love this!

Zen-Sational Saturday

The following was taken from About.com:

The Captain's Chair exercise came in second on the list of best exercises for the rectus abdominus. This is the conclusion of a study at San Diego State University that compared 13 common abdominal exercises in order to find which ones really strengthen the abs. Each exercise was ranked for muscle stimulation (measured with EMG) in the rectus abdominus and the internal and external obliques.


This was one of the few ab exercises on the "most effective" list that requires gym equipment.

How to Do the Captain's Chair Exercise

•Start with legs dangling and slowly lift your knees in toward your chest.

•The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.
 
This is a fantastic exercise for the abdominals, but does require a trip to the gym! - cbh

Follow Friday

Each Friday I like to direct you to a blog I feel is worthy of following. The individual must possess a somewhat knowledgeable and articulate capability to teach or influence others in a healthy manner that will lead the reader into a healthier lifestyle. This does not always mean someone with a degree or business that has taught them, but someone who has "been there and done that", who is changing lives because of their dedication to a healthy lifestyle.

No one has influenced my personal more than this blogger!

Today I'd like to introduce you to a blogger on the Diet Free Life web site. [Yes... I know... I've been highlighting this site for the past several weeks. It's because these people have literally changed my life! And this blogger in particular has done so...]

Today I'd like to introduce you to Robert Ferguson.

Robert states:
"I love my family and wake up everyday with excitement to help others live diet free.


Prior to my work in helping others release body fat and live diet free, I was dedicated to diminishing violence committed against women. I founded an organization called "Rape Awareness and Prevention" and after over 10 years of helping empower women and young girls with the skills and knowledge to be safe and prevent such acts as rape, molestation, domestic violence, stalking and sexual harassment, I was asked to lecture on weight loss. It was during this time that I discovered my other gift of helping others break free of a diet mentality and embrace a diet free mentality.


Today along with my wife and the staff at Diet Free Life - we are dedicated to serving our community and those wanting to help themselves as well as those they come in contact with to live their healthiest life NOW!


This Diet Free Life Community is part of our outreach. The goal and intent of this community is to encourage, inspire, offer and share information that benefits those in search of upgrading the three-legged stool of living diet free: food, fitness and mindset.


The journey offered in the Food Lovers Fat Loss System is my creation; however, it's a licensed trademark owned by Alchemy Worldwide. This said, in this community, along with the integration of food, fitness and mindset as it pertains to releasing fat that doesn't come back - we offer ongoing support and guidance in your being able to experience realistic weight loss while simultaneously learning how to be lean and healthy for a lifetime."

It took me 50 years to find my niche in life in a healthy manner. I was raised in a wonderful, loving, Christian home! I couldn't have asked God for better parents! However, I was raised in the old school of "eat everything on your plate... some child in Africa is starving and you're wasting your food!" [Yeah... you all know what I'm talking about!]

Later, when my first marriage began sour, I ate for comfort. Then I kept on eating! Later, I became ill and was on steroids for years because of that. I ballooned up to over 386 pounds at one point in my life!

Last September I weighed in at 305. I had dropped down to 250, but was slowly creeping right back up the scale. My doctor warned me that if I didn't do something immediately, she was going to have to put me back on oxygen, permanently. [My O2 sat's were dropping down into the upper 80's and at night into the 70's.] I was on cholesterol medication, and two different kinds of blood pressure medication. I had been in congestive heart failure twice. She warned me that another episode and I may not make it.

I felt like I had scraped the bottom of the barrell.

Then one night while I was unable to sleep, and while literally sitting on the sofa at 2 A.M. and eating a bag chips, I was mesmerized by this handsome face...

Here was a voice telling me that someone cared. And that he had an eating plan that wasn't a diet. It was a way of life that would enable to take charge and take control and get back on track. More importantly, he had the tools to teach me to do this on my own!

I sat and watched the entire infomercial. And that's something I NEVER did before!

The Food Lovers Fat Loss program came in and my life has never been the same!

Robert Ferguson isn't a "Nobody" making claims, but an individual that is trained and degreed in what he does. He was a trainer long before going public. He and his wife Krista are faithful Christians dedicated to teaching others how to live a Diet Free Life.

If you aren't taking advantage of Robert's blogs, you have no idea the free training and lessons you are missing out on!

And Robert, personally, from the bottom of my heart, I cannot begin to thank you for all that your teaching has meant, and means, to me!

I hope to one day be able to meet Robert face-to-face, after I have reached my final goal! And I can hardly wait!!!

Thirsty Thursday

Here's a low cal cranberry drink to keep you feeling refreshed and hydrated throughout the day, and can be drank and counted as your water intake! This comes from the Diets In Review web site, and is purported to be a brainchild of trainer Jillian Michaels.

Ingredients
60 oz. distilled water
1 Tbsp. sugar free cranberry juice (not concentrated) [I have also made this with POM juice!]
1 dandelion tea bag
2 Tbsp. lemon juice

Instructions
1.Combine all ingredients
2.Drink throughout the day, each day

1-8 oz serving has the following nutrition:
Calories: 15
Carbs: <1
Fats: <1
Protein: <1
Sodium: <1

This is so very refreshing when served over ice! And there's just a hint of flavor! Nothing overwhelming, so it's a great thirst quencher as well! I love this after a hard workout!!!

Enjoy!

Weight Loss Wednesday Inspiration

Mary Darcy, 41, from Charlotte, NC

Weight Lost: 152 pounds

I signed up for the Nutrisystem program and, for the first time in my life, I was truly eating a well-balanced diet including fruits and veggies. Plus, I never once felt deprived.

Top Tip: Set small weight-loss goals for yourself—it makes the whole process much less overwhelming!

Swap Out Your Kids Lunchbox With Healthier Choices!

6 Lunch-Box Makeovers

With the school year back in full swing, getting your children to eat a healthy midday meal may be a challenge. While many school cafeterias are striving to serve more nutritious fare, sending your kids off to school with a homemade lunch helps ensure that they’re getting the nutrients they need. This is especially important today, given that the number of severely overweight children in the United States has tripled since 1980. Fortunately, you can improve your children's health by making some simple swaps in the lunch box. Bonus: These healthy swaps can help you with your own weight-loss goals as well. Here’s how:

Swap…high-fat lunch meats like bologna and salami
For…lean deli meats like roast turkey, lean ham, and grilled chicken breast

Swap…white bread and white pasta
For…100% whole-grain bread and whole-wheat pasta

Swap…fried chips and other high-fat, low-nutrition snacks
For… reduced-fat cheese sticks, a handful of nuts, veggie dippers (like carrots) with hummus, or a fiber-rich snack like plain air-popped popcorn

Swap…fruit canned in syrup
For…fresh fruit or fruit packed in its natural juice

Swap…cookies and cakes
For…fresh fruit or sugar-free gelatin

Swap…sugary fruit drinks and sodas
For…water or low-fat or fat-free milk




***The above article was received in the South Beach Diet newsletter this morning.

Tantalizing Tuesday

Here is one of my favorite main meal dishes. This is great for breakfast, lunch or dinner.

I am sure someone else has come up with this before me, but here it goes... this is simply an egg and spinach wrap.

Ingredients:
2 fajita sized tortilla [I used Mission - fajita white flour tortillas for this photo essay]
2 eggs fried in Pam
2 tablespoons grated cheddar cheese

Begin with heating your fajita sized tortilla as desired [I usually place mine right on the electric eye of my stove, leaving for only a couple of seconds, then turning it over and repeating to the other side - some heat for 20-30 seconds in the microwave].

Place the tortilla on a plate, and place about 1/4 cup organic baby spinach leaves on the tortilla.

Next...

...top with the fried egg.

Sprinkle one half of cheese on each tortilla...

...you can also use parmesan cheese at this point if you like.

Microwave approximately 10-seconds to melt cheese [depending upon the size of your microwave you may have to do it longer].

Leave as is and eat open faced, or you can roll...

...and eat.

I also add Cholula

...to my wraps to give them a little zing. You might add chunky salsa instead if you prefer.

Two of these, as made above are:

Calories: 314

Carbs: 36

Fats: 15

Protein: 20

Sodium: 697

You might have only one and serve a side salad for a dinner!

Or have one and make a mixed fruit cup for dessert!

There are many ways to add this dish to your menu.

It is also portable as a wrap for those breakfasts when you might need to eat on the run!

My family loves these and we eat them several times a week, utilizing them for every meal time!

Monday Munchies

Here's another of my favorite munchies!

Laughing Cow light Swiss Cream Cheese spread onto romaine lettuce leaves!

I usually get about 4 leaves per Laughing Cow wedge.

This is crunchy and satisfying to the palete!

Stats?

Calories: 43

Carbs: 3

Fats: 2

Protein: 3

Sodium: 214

This is one of those "feel good" snacks that you'll reach for time and time again!!!

Enjoy!

Sin-Sational Sunday

Spiced Carrot Cheesecake Bars

Nonstick cooking spray

3/4 cup Gold Medal® all-purpose flour

1/4 cup Gold Medal® whole wheat flour

1/2 cup sugar

11/2 teaspoons pumpkin pie spice

1 teaspoon baking powder

1/8 teaspoon salt

1 cup finely shredded carrots

3/4 cup chopped walnuts or pecans, toasted

1 egg, lightly beaten

1/4 cup cooking oil

1/4 cup fat-free milk


Yoplait® Yogurt Fluffy Cream Cheese Frosting :

1/2 cup frozen light whipped dessert topping

1/4 cup Yoplait® vanilla low-fat yogurt

Reduced-fat cream cheese (Neufchatel)

1. Preheat oven to 350°F. Line a 9x9x2-inch baking pan with foil, extending foil over the edges of the pan. Lightly coat foil with nonstick cooking spray. Set aside.

2. In a medium bowl, combine all-purpose flour, whole wheat flour, sugar, pumpkin pie spice, baking powder, and salt. Add carrots, 1/2 cup of the nuts, the egg, oil, and milk. Stir just until combined. Spread mixture evenly into prepared pan.

3. Bake for 15 to 18 minutes or until a toothpick inserted near center comes out clean. Cool bars in pan on a wire rack.

4. Using the edges of the foil, lift the uncut bars out of the pan. Spread top evenly with Yoplait® Yogurt Fluffy Cream Cheese Frosting. Sprinkle with the remaining 1/4 cup nuts. Cut into 20 bars.

5. Yoplait® Yogurt Fluffy Cream Cheese Frosting: In a medium bowl, beat half of an 8-ounce package reduced-fat cream cheese (Neufchatel), softened, with an electric mixer on medium speed until smooth. Beat in 1/4 cup Yoplait® vanilla low-fat yogurt until smooth. Fold 1/2 cup frozen light whipped dessert topping, thawed, into cream cheese mixture.

Nutritional Information

1 Serving: Calories 120 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 55mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 6g); Protein 3g Percent Daily Value*: Vitamin A 20%; Vitamin C 2%; Calcium 4%; Iron 4% Exchanges: 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 1

*Percent Daily Values are based on a 2,000 calorie diet.
 
 
****The above recipe comes from Eat Better America.

Zen-Sational Saturday

Another great core exercise!

Strength Move: Alternating Leg Reach


Start: Lie flat on your back. Put your arms by your side for stability. Extend your legs straight out. Bring one leg up to a 90 degree angle with your knee slightly over your midsection.

Finish: Rotate your torso while keeping your upper back flat on the ground and tightening your core muscles. The foot that is rotating across your body should be slightly away from your opposite calf. As you return to the starting position, keep your core tight. Keep this motion small and controlled.

***This exercise was found at: http://www.bodytracfitness.com/core-exercises.php  [There are many available here!]

Follow Friday

Today I'd like to introduce you to wifenmom from the Diet Free Life.

wifenmom has become a regular blogger on the site. Her blogs are quickly becoming the inspiration to many, if not all!, of the DFL site members!

She is losing the weight she desires to lose, while sharing the journey with all of us, who hope we are not only cheering her on, but an inspiration to her as well!

the truly inspiring part of wifenmom's blog, is that she has her 16 year old son on the program and working out with her! How awesome is that?

If you aren't following wifenmom  then I encourage you to read her blogs now! She'll be an inspiration to you as well!!!

Thirsty Thursday - Labor Day Mocktail

With the end of summer officially upon us, here's one mocktail I can assure I will enjoy this Labor Day weekend!

 Pomegranate-Apple Rossini

Ingredients:

1 ounce chilled POMwonderful or other pomegranate juice

5 ounces chilled sparkling apple cider

Lemon or orange twist for garnish

Directions:

Pour apple cider into champagne flute. Gently pour pomegranate juice over the back of a spoon onto the surface of the cider. The juice should linger at the top, moving down to color the rest of the drink slowly. Garnish with lemonor orange twist.

 

 

I love this drink!!!

 

Nutrition Info:

CALORIES: 108

CARBS: 41

FAT: 0

PROTEIN: 1

SODIUM: 0 

Weight Loss Wednesday Inspiration

Laurel Fooks, 33, from Springfield, OR

Weight Lost: 125 pounds

I got organized: meal planning, food tracking and enjoyable physical activity helped me drop pounds. I started with walking and pushing my baby in the stroller (if it was too cold out, I did Leslie Sansone’s Walk Away the Pounds in my living room during naptime). From there, I built up to short jogs, and eventually started running. I also joined SparkPeople.com, which provided me with a supportive community and weight-loss network.

Top Tip: Focus on baby steps. If you try to make huge changes in multiple areas all at once, you’ll burn out and feel defeated. I used to never eat breakfast, so I started eating just a piece of fruit when I woke up. Now, I crave a full, healthy breakfast each morning.