Bonnie'sQuest for a 6 pack

Link to the new Blog

2008-01-28T12:26:00.000-05:00

Hello All,

Here is the link to the new site as I did not want to loose all the stuff we had wrote over the last year.

I hope soon the new Blog will be posted on the Cedar Springs website. We are just waiting for the computer company to make the changes.

Here it is and hope you enjoy.

http://bonniescookingcorner.blogspot.com/

2007-11-14T14:24:00.000-05:00

Kitchen Cupboards Cures

Basil

Promotes relaxation; fights inflammation

Cinnamon

Helps Control blood sugar

Chili

Power Boost metabolism;fights viruses

Garlic

Increase Immunity; protects heart & liver

Oregano

Fights viruses & fungi ( such as candida)

Rosemary

Eases asthma; enhances memory & mood

Sage

Increases mental function; improves mood

Turmeric - in curry power

Fights inflammation & disease (including Cancer)

Weigh In Nov 15

2007-11-14T14:00:00.000-05:00

Darryl

Age = Early 40's

Wt = 188 lbs

%BF = 10.9 %

Fat mass = 20.5 lbs ( 2lbs fat loss)

Fat Free Mass = 167.5 lbs (5 lbs mucles gain!!)
% Change = 2% Decrease - Seems like darryl is in the game now!!

Bonnie
Age = Mid 20's
Wt = 145.0 lbs
%BF = 29.1%
FM = 42lbs
FFM = 103 lbs
Change = 0.2 Decrease

Now this is a six pack!!!

2007-11-09T10:21:00.000-05:00

this is mark bald!!

No this is not a nude shot but rather attached to a article that Julie sent me.

Weigh in Nov 8, 2007

2007-11-07T13:04:00.000-05:00

DarrylAge = Early 40'sWt = 186.5 lbs
%BF = 12.9 %Fat mass = 24.0 lbs ( up 1 lbs)
Fat Free Mass = 162.5 lbs (you lost some muclse here 2lbs)

% Change = 0.6% Increase - Looking good Darryl when you flex!!!

MervIs away on and off for 2 weeks. Hope he can keep things in check while he is away.

Mark

Age = Mid 50's

Wt = 150 lbs

%BF = 8.5 %

FM = 12.5 lb

FFM = 137.5 lbs

Change = .6% Decrease - Mark is on a 2 week cruise as of sunday so lets wish him great food on that cruise.

Julie

Age = mid 40's

Wt = 114.5 lbs

%BF = 14.3%

FM = 16.5lbs

FFM = 98lbs

Change = 2.7 % Decrease - Good job Julie!! But still waiting for that Photo!!

Bonnie

Age = Mid 20's

Wt = 145.0 lbs

%BF = 29.3%

FM = 42.5 lbs

FFM = 102.5 lbs

Change = 0.2 Decrease

Weigh in Nov 1st

2007-10-31T16:20:00.000-05:00

Darryl
Age = Early 40's
Wt = 187.5 lbs
%BF = 12.3 %
Fat mass = 23.0 lbs
Fat Free Mass = 164.5 lbs (you lost some muclse here .5lbs)
% Change = 0.2% decrease

Bonnie
Age = Mid 20's
Wt = 146.0 lbs
%BF = 29.5%
FM = 43.0 lbs
FFM = 102.5 lbs
Change = 0 Change

Merv
Age = Mid 40's
Wt = 183.0 lbs
%BF = 25.6 %
Fat Mass = 47.0 lbs
FFM = 136.0 lbs
Change = 2.2 % BF Decrease

Mark
Age = Mid 50's
Wt = 150.5 lbs
%BF = 9.1 %
FM = 13.5 lb
FFM = 137 lbs
Change = .4% Increase

Darryl give us your opinion!!!

2007-10-29T15:46:00.000-05:00

Ok darryl, are they telling us the truth or just masking that truth as usual. Also can we even buy these products in canada?

Move over, turkey! A new generation of healthy deli meats puts a 5-minute lunch within reach

If there's one lunch lament I hear over and over, it's this: Turkey again? Problem is, most women think other deli meats are unhealthy. Ham's too high in sodium; salami's full of nitrites; red meat and bacon are laden with saturated fat, cholesterol, and sodium. That leaves... well, turkey. It's quick, it tastes good, and it's a safe bet nutritionally. Fortunately, meat makers are finally delivering less-processed, low-fat, lower-sodium, and naturally delicious options to the deli counter. That means you can bring back some old favorites and still feel great about what's on your plate. Here are my top picks:

My Favorite Ham - Niman Ranch Nitrite-Free Applewood-Smoked Ham
Nitrites are used to preserve color, flavor, and shelf life. But they may increase cancer risk when consumed in large quantities over time. Companies such as Niman Ranch choose to nix nitrites in some products in favor of healthier methods — careful sanitation, strict temperature controls (which keep bacteria from multiplying), and nature-made preservatives. And, a 3-ounce serving of Niman Ranch's ham provides about 50% less sodium than traditional brands. Layer on a whole wheat wrap, spread with low-fat herbed cream cheese, and add apple slices and walnuts.

My Favorite Beef - Applegate Farms Antibiotic-Free Roast Beef
As a 100% antibiotic-free company, Applegate Farms is a leader in the food industry, and its roast beef is a cut above other red meats. A 3-ounce serving provides just 1.5 g of saturated fat and 18 g of protein. That's about half the saturated fat content and 30% more protein than the same-size portion of 90% lean ground sirloin. Enjoy it sliced inside crisp romaine boats dressed with horseradish and halved grape tomatoes.

My Favorite Salami - Boar's Head All-Natural Deli Salami Coated with Herbs
If you love salami, you're in luck. One ounce of this brand contains almost twice as much protein and 30% less fat than traditional hard salami. Plus, there are no added nitrites, artificial ingredients, artificial preservatives, or antibiotics. It's also coated with flavor-rich parsley, fennel, and marjoram. Parsley and fennel are chock-full of the same disease-fighting antioxidants found in tea, wine, and berries. Place slices on toasted whole rye crackers, along with spicy seeded mustard. Mustard seeds are rich in selenium, another potent antioxidant.

My Favorite Canadian Bacon - Organic Prairie Canadian Bacon
I love that this product's ingredient list is short, familiar, and wholesome. (My mantra: If you can't pronounce what's in it, don't eat it.) Traditional Canadian bacon is flavored with refined sugar and corn syrup. Organic Prairie uses honey instead, a nutritional gem that can reduce cholesterol, control blood sugar, and boost immunity. One 3-ounce serving provides a generous 21 g of protein with only 120 calories and 1.5 g of saturated fat. It's perfect on thin-crust whole-wheat pizza with fresh pineapple, red onion, green bell peppers, and a light grating of Asiago cheese.

My Favorite Bacon - Coleman Natural Uncured Hickory-Smoked Bacon
Two slices of this uncured bacon provide half the sodium of a single slice from a standard package — a mere 6% of the maximum recommended 2,300 mg daily limit. And slashing sodium should be a high priority. That's because three-quarters of women exceed the recommended guidelines. Excess sodium is associated not only with high blood pressure but also stroke, heart disease, stomach cancer, and osteoporosis. Now you can savor your BLT (made with red leaf lettuce, heirloom tomatoes, and toasted multigrain bread) guilt free.

Deli Meats for Vegetarians - Faux meats have come a long way from tofu dogs. Find these in the produce section or cold case in just about every mainstream market.Tofurky Peppered Deli Slices Five slices provide 13 g of protein and 3 g of fiber with no saturated fat or cholesterol.Lightlife Smart Deli Pepperoni Style The slices are peppery and chewy. You can eat 13 for just 40 calories and no grease.Field Roast Lentil Sage Artisan Deli Slices The flavor is rich with sage and garlic — comfort food heaven for 104 calories per serving.Yves Roast Without the Beef You'll love the texture and get 15 g of protein. It's my veggie Reuben corned beef substitute.

Cynthia Sass, MPH, RD is Prevention's nutrition director. As a registered dietitian, she's been helping real women healthfully navigate grocery aisles for more than a decade.

Abs update pics

2007-10-29T11:46:00.000-05:00

So I was thinking about next thursday.

What do all you think.

Then we will do one the first week of dec and then one at the end of dec.

We will call a best six pack at the point based on who is the closest.

May the person with the best balance between healthy eating and regular activity.

Bonnie

Weight In oct 25, 2007

2007-10-24T11:17:00.000-05:00

Darryl
Age = Early 40's
Wt = 188.5 lbs
%BF = 12.5 %
Fat mass = 23.5 lbs
Fat Free Mass = 165.0 lbs
% Change = 1.3% decrease

Bonnie
Age = Mid 20's
Wt = 146.0 lbs
%BF = 29.5%
FM = 43.0 lbs
FFM = 103.0 lbs
Change = .8 % Increase Well I am annoyed but not bad for the fact that I pulled my hamstring bad last friday. I only have been able to start cardio on monday but still no weights. Hopefully this friday as it will be been a week of rest for that good old hamstring.

Merv
Age = Mid 40's
Wt = 183.0 lbs
%BF = 27.8 %
Fat Mass = 48.0 lbs
FFM = 135.0 lbs
Change = 2 % BF Increase

Mark
Age = Mid 50's
Wt = 151 lbs
%BF = 8.7 %
FM = 13 lb
FFM = 138 lbs
Change = .1% Decrease

Julie
Age = mid 40's
Wt = 115 lbs
%BF = 17 %
FM = 19.5 lbs
FFM = 95.5lbs
Change = 0.3 % Increase - but hey she managed a 2 lbs increase in muscle.

Weigh In Oct 17, 2007

2007-10-18T06:18:00.000-05:00

Darryl
Age = Early 40's
Wt = 188.5 lbs
%BF = 13.8. %
Fat mass = 26 lbs
Fat Free Mass = 162.5 lbs
% Change = .7% Increase

Bonnie
Age = Mid 20's
Wt = 145.0 lbs
%BF = 28.8%
FM = 42.0 lbs
FFM = 103.0 lbs
Change = .8 % Decrease

Mark
Age = Mid 50's
Wt = 153.5 lbs
%BF = 8.6 %
FM = 13 lb
FFM = 140.5 lbs
Change = .5% Decrease

Merv
Age = Mid 40's
Wt = 183.0 lbs
%BF = 25.8 %
Fat Mass = 47.0 lbs
FFM = 136.0 lbs
Change = 0.1 % BF Decrease

Julie
Age = mid 40's
Wt = 112.5 lbs
%BF = 16.8 %
FM = 19 lbs
FFM = 93.5lbs
Change = 1.7 % Increase

Challenging exercises

2007-10-17T13:06:00.000-05:00

Here are some great exercises that will work more then one muscle as well as your abs.

If you have any questions please let me know and I Will be glad to help you.

Cable Single-Leg Squat To RowGrab = grab a mid-pulley (or low for a variation) handle with your right hand, with your arm straight and your palm facing left. Bend your left leg slightly and straighten your right leg behind you so it's just off the floor. This is the starting position. Row the handle toward your side as you straighten your torso and draw your right knee toward your chest. Do two or three sets of 10 to 12 reps with each leg.Pull the handle to your side, so your elbow passes your torso.

Plank with Diagonal Arm Lift = Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Keeping your torso steady, raise your right arm for-ward and to the right, so that it points to 2 o'clock. Hold for 2 seconds, then lower and repeat with your left arm, raising it to 10 o'clock. That's one rep. Your elbows should be bent 90 degrees and directly under your shoulders.

Swiss-Ball Knee Tuck = Assume the pushup position with your shins resting on a Swiss ball, hands slightly more than shoulder-width apart. Keeping your abs tight, draw your knees toward your chest until your toes are on top of the ball. Slowly straighten your legs so the ball rolls back to the starting position. Lift your hips as you bring your knees toward you so your shins rise off the ball. Variation is to lift the butt higher into the air and let the ball roll onto your feet (feet must be relaxed).

Great Quote

2007-10-10T15:55:00.000-05:00

A bikini belly is made, not born!

Yes boys you are not going to wear a bikini (well I hope). Just replace bikini with six pack

Weigh in Oct 11th

2007-10-10T15:53:00.000-05:00

Darryl
Age = Early 40's
Wt = 191.5 lbs
%BF = 13.1. %
Fat mass = 25 lbs
Fat Free Mass = 166.5 lbs
% Change = 1% Increase - Thanksgiving must have got the best of him.

Bonnie
Age = Mid 20's
Wt = 145.0 lbs
BF = 29.7%
FM = 43.0 lbs
FFM = 102.0 lbs
Change = 1.5 % Increase - well I must say I am getting frustrated as my gym in the condo that was to take 2 weeks to reno back in mid august is still not done yet. They keep telling my soon. All I got to say is New House shopping!!!

Mark
Age = Mid 50's
Wt = 153.5 lbs
%BF = 9.1 %
FM = 14 lb
FFM = 139.5 lbs
Change = 1% Increase - Ok mark keeps flipping every week from 8.1 to 9.1. Weird.

Merv

Age = Mid 40's

Wt = 183.5 lbs

%BF = 25.9 %

Fat Mass = 47.5 lbs

FFM = 136.0 lbs

Change = 0.8 % BF Increase Good Job merv you had the least out of all of us!!!

Julie

Age = mid 40's

Wt = 112.5 lbs

%BF = 16.8 %

FM = 19 lbs

FFM = 93.5lbs

Change = 1.7 % Increase

Pic Time again

2007-10-04T06:40:00.000-05:00

Hello All,

I think we should do pics at the end of october again and then in December. What do you think? Julie we need a pic from you to start!!
B

Weigh In Oct 4th, 2007

2007-10-04T06:30:00.000-05:00

Darryl
Age = Early 40's
Wt = 190.0 lbs
%BF = 12.1 %
Fat mass = 23 lbs
Fat Free Mass = 165.5 lbs
% Change = 1.1 % Decrease - ok I think darrly might be getting serious about this!!

Merv
Age = Mid 40's
Wt = 180.5 lbs
%BF = 25.1 %
Fat Mass = 45.5 lbs
FFM = 135.0 lbs
Change = 1.1 % BF Good Job merv!!

Bonnie
Age = Mid 20's
Wt = 144.0 lbs
BF = 28.2%
FM = 40.5 lbs
FFM = 104.5 = Down .5lbs
Change = 0.2 % Increase. Ok so I am not surprised as I did not have time to do weight last week so I only did cardio. Plus I partied a little too much with the car weekend I had.!

Mark
Age = Mid 50's
Wt = 152.5 lbs
%BF = 8.1 %
FM = 12.5 lb
FFM = 140.0 lbs
Change = 1.2% Decrease

Julie
Age = mid 40's
Wt = 113 lbs%
BF = 15.1 %
FM = 17 lbs
FFM = 96.0lbs
Change = 3.4 % Decrease Nice job julie. You have not weighed in since Aug 23, 2007. Great work in a month? May I ask what is that you have be able to add or change?

Weigh in sept 27th, 2007

2007-09-26T10:50:00.000-05:00

Darryl

Age = Early 40's

Wt = 190.0 lbs

%BF = 13.2 %

Fat mass = 25 lbs

Fat Free Mass = 165.0 lbs

% Change = .1 % DecreaseYour doing it darryl!!

Merv

Age = Mid 40's

Wt = 179.5 lbs

%BF = 26.2 %

Fat Mass = 47 lbs

FFM = 132.5. 0 lbs -

Change = .7 % BF Increase

OK whats going on here we are all up except darryl. What is darryl doing in his weigh in. He always wants to weigh in at a different time. Why?

Bonnie

Age = Mid 20's

Wt = 144.5 lbs

BF = 28.0% - no way I have gone up!!

FM = 40.5 lbs

FFM = 104.0

Change = 0.3 % Increase. This is not right as it says I have lost a pound of muscle. I have been lifting every other day and watching what I eat like mad. I feel stronger and look stronger. I have lost some inches i can tell from my clothes.

Mark

Age = Mid 50's

Wt = 152 lbs

%BF = 9.3 %

FM = 14.0 lb

FFM = 138.0 lbs

Change = 1.2% Increase - mark said that same thing as me that there was no way that he had gained.

Darryl's theory is that if you don't drink enough water before you will go up on the scale. Why?

Julie
Age = mid 40's
Wt = 113 lbs
%BF = 15.1 %
FM = 17 lbs
FFM = 96.0lbs
Change = 3.4 % Decrease Nice job julie. You have not weighed in since Aug 23, 2007. Great work in a month? May I ask what is that you have be able to add or change?

5 Kitchen tools That will help you lose Weight

2007-09-24T07:56:00.000-05:00

5 kitchen tools that will help you lose weight
By Helen Racanelli

1. Cast iron frying pan
This is the original nonstick pan. It's a bit tricky to "season" it (click here for tips) -- in other words, to build up a natural nonstick surface by rubbing it with oil or grease and heating it. The upside: once it's seasoned, you need only a little bit of oil to cook meat, vegetables, etc. Plus, they're inexpensive -- starting from about $12. Your grandmother probably used one all the time!
Seasoning a iron frying pan (click here section)
rinse skillet with warm soapy water
dry skillet well
rub with a generous amount of oil
leave on a burner over low heat for at least an hour, or you can bake it in the oven at 350 degrees for two hours
let it cool
pour out any leftover oil
repeat this process several times before using the skillet
2. Measuring cups
Are you really doling out a half-cup of spaghetti, or are you just eyeballing it and hoping for the best? If you're really serious about portion control, you'll want to measure what you're eating with proper measuring cups, at least in the beginning until you can better judge what's on your plate.
3. Blender
Whip up healthy smoothies, blend a light vegetable soup -- if you have an attractive blender in your kitchen in plain view, you'll be more tempted to use it and skip junky pops and sugary fruit blend juices. I make a smoothie everyday with lots of fruit, protein, greens + and soya milk.
4. Small plates
Studies show that you'll eat less if you eat from a smaller plate. So use those oversize dishes as chargers underneath your place setting or as servingware, and switch to smaller side or salad plates for your meals. Kitchenstuffplus.ca sells this small white salad plate for $2.
5. Reuseable lunch containers
Sandwiches get boring fast. Use reuseable storage containers to bring your lunch to work -- every day. Bring salads in them, or fresh cut-up fruit so you won't be tempted by the vending machine. Freeze leftovers and pull them out of the freezer at a later date so you're not eating the same thing two days in a row. Say sayonara to greasy lunches and calorie-laden snacks and hello to a healthier, slimmer you!

Hike

2007-09-24T07:52:00.000-05:00

Well I was too bad that all the bloggers could not make it out as we had I think a great couple of hours. We hiked about 1 hr total and had some good Chili(so I was told) and yes some Pumpkin and Chocolate chip cookies.

Yea sorry Julie about honey getting the baseball. I can't believe that she was still full of so much energy as she was running through the river for about an hour before that. But she was wiped lastnight!!

See Julies Photos that she was so nice in taking.

Sept 20, 2007

2007-09-19T15:00:00.000-05:00

Darryl

Age = Early 40's

Wt = 191.0 lbs

%BF = 13.3 %

Fat mass = 25.5 lbs

Fat Free Mass = 165.5 lbs

% Change = .3 % Decrease

Your doing it darryl!!

Merv

Age = Mid 40's

Wt = 180.5 lbs

%BF = 25.5 %

Fat Mass = 46 lbs - down 3 lbs

FFM = 134.5. 0 lbs - up 2.5lbs

Change = 1.5 % BF Decrease

Bonnie

Age = Mid 20's

Wt = 145 lbs

BF = 27.7

FM = 40.0 lbs

FFM = 105.0 - Up 4 lbs

Change = down 3 % roughly. Well finaly the working out paid off.

Well the key is for us merv is that we keep going down now.

Mark
Age = Mid 50's
Wt = 151.5 lbs
%BF = 8.1 %
FM = 12.5 lbs
FFM = 139.0 lbs
Change = 1.2% Decrease

Merv's goals

2007-09-18T05:48:00.000-05:00

Okay, since I have to give goals. My goal is loose 10 lbs of fat a month and gain 2.5 lbs of muscle. My second goal is to get a six pack way before Darryl and certainly before Bonnie.Merv

Weigh in Sept 13, 2007

2007-09-12T10:01:00.000-05:00

Darryl

Age = Early 40's

Wt = 189.5 lbs%

BF = 13.6 %

Fat mass = 26.0 lbs

Fat Free Mass = 163.5 lbs

% Change = .5 %

Merv

Age = Mid 40's

Wt = 181.0 lbs

%BF = 27.0 %

Fat Mass = 49 lbs

FFM = 132. 0 lbs

Change = 0.6 % BF Increase

Bonnie

Age = Mid 20's

Wt = 143 lbs

BF = increase (slight)

FM =

FFM = 101.0

Change = I washed my sheet by accident. I know that my muscle had gone down and my BF was up slightly. Why I am not sure as I have been lifting and doing cardio.

Darryl's Short Term/Long Term Goals

2007-09-11T21:55:00.001-05:00

Darryl has committed to losing one pound of fat per week, and keeping his fat free mass at the same weight every week - over the next three months. This will drop the total body fat to 8% - at which point he will win the competition.
If any one wants to beat him - you must get your six pack before Christmas.
Be warned if anyone looks to be jumping ahead of Darryl - he will re-evaluate his goals to step up his game, as he hates to lose.

Goals - Short term

2007-09-11T04:52:00.000-05:00

Well after chatting with the boys, we have decided we need to set goals now as it did not work the other way.

So here is my goal.

I must loose 4 % BF every month (1 % per week) for the next 3 months and increase my muscle mass by 5 lbs per month as well.

So there we go I have set my goals now lets see what the boys pick as there goals?

Weigh in Sept 6, 2007

2007-09-05T10:39:00.000-05:00

Darryl

Age = Early 40's

Wt = 192 lbs

%BF = 14.1 %

Fat mass = 27.0 lbs

Fat Free Mass = 165 lbs

% Change = .2 % Decrease

You made the change but by the skin of your teeth. Ok buddy no more potato chips!!

Merv

Age = Mid 40's

Wt = 182.0 lbs

%BF = 27.7 %

Fat Mass = 48 lbs

FFM = 134. 0 lbs

Change = 1.6 % BF Increase

Bonnie
Age = Mid 20's
Wt = 145 lbs
%BF = 28.8%
FM = 42.0
FFM = 103.0
Change = No Change from that labor day weekend!!! Yea It worked.

Mark
Age = Mid 50's
Wt = 153.5 lbs
%BF = 9.3 %
FM = 14.5 lbs
FFM = 139.0 lbs
Change = 0.1% Increase Not bad since we have not seen you in weeks.

labor day weekend.

2007-09-04T06:34:00.000-05:00

Well I had a great weekend listening to jazz & blues other music. I also did lots of walking in the art galleries and shopping.

I was really good as I worked out a few times and did not have DQ (yes no DQ) but did how ever have a few drinks every night.

Well off to a big film festival party on friday night to possible meet Brad Pitt and George Cloney.
So better get my butt exercises this week and eating really well.

Hope you all had a great weekend.
Bonnie