Keeping It Off

Summer Lovin'! Have Yourself A Blast!

2010-05-24T08:04:00.000-07:00

The first day of summer is almost here. Warmer weather has already touched down in Michigan. I tend to soak up every last morsel of our summer since winters seem to never end. The new sun and the intense heat bring backyard barbecues, ice cream socials and endless gatherings with food, food and more food.

How do you stay on track? I remember summers as a kid and unlike children today that tend to stay indoors with video games and air conditioning my days were filled with swimming, kickball, baseball and bike rides.

Food was Kentucky Fried Chicken, Coke and ice cream from the Good Humor truck. Late night snacks consisted of frozen pizzas, chips and dip and mom’s homemade chocolate chip cookies. When I think back to those days I know that dieting wasn’t even in my vocabulary let alone a worry.

How do we get ourselves to enjoy these days without overindulging? Over the past 7 years I have learned to enjoy what each moment is meant to be enjoyed for. Backyard barbecues can be about foods in moderation, but backyard games are still in! I get a game of bocce ball going or on picnics a game of baseball or throwing a Frisbee around is still in. Walks and talks are wonderful at the park and enjoying a small cone or small single scoop of ice cream is ideal. A day at a baseball game can include a hot dog but skip the chips and having a diet soda is o.k.

Never give up on your exercise during these days. I tend to think like a kid again, biking, walking, and playing a game of basketball or catch at a park. Getting outside feels so wonderful!

Enjoying a night out and having one drink is admirable, but 5 or 6? If you’re trying to lose or maintain keeping these things in check is something you always have to strive for. Even appetizers can pack a punch. Too much is never good for the goals you’re trying to reach. As always, everything in moderation is the key.

You can enjoy your summer fun at amusement parks, vacationing, picnics, and dinners with friends, sporting events, backyard barbecues, outdoor concerts etc. Think of the real reasons you are attending these functions, it isn’t all about the food, it’s about companionship, laughter, relaxation, conversations and memories.

Here are some things you can do to create a more diet friendly atmosphere:

1. Put the food away as soon as you are done eating. If it’s not around you won’t keep taste testing everything. Drink water to curb your appetite or sip some iced tea. Move away from the table and engage in other things like conversations, backyard games etc.

2. Cover what‘s in front of you with a napkin so you stop nibbling or put your desires at the other end of the table.

3. Engage everyone in a game at the table.

4. Choose lite desserts and meals for your parties. Take old favorite recipes and create diet friendly options. Bring diet friendly meals and desserts to pot lucks.

5. Write it down or put in your head exactly what you will reach for at the party, or sporting event before you arrive. Knowing what you’ll eat and sticking with your plan will help. Allow for your favorites in smaller doses.

6. Eat according to your plan all day before your event, exercise and eat lighter once you arrive.

7. If it’s family you are entertaining take out old photos to share. Turning your attention to other things helps you forget about food and keeps boredom away.

8. Start a game of volleyball.

9. Play with the kids at your party.

10. Plan, organize and enjoy your day. If you do these three things you’ll be a success!

Stay On Track - Listen To Music

2010-05-19T10:05:00.000-07:00

My son is in a band. The joy it brings him is apparent as I watch him prepare song lyrics, strum on his guitar or just lose himself in the creative process. Music has always been a part of my family dynamic. My grandfather played the organ and accordion as well as my aunt and father. I took flute lessons and played the organ. My daughter traveled and competed in singing competitions. My omi and opa loved classical music and at family dinners it played in the background. Our goals for playing our music, learning it or competing were because of the wonderful things it gave back to us. We learned to appreciate all music.

Throughout my weight loss journey my love for music has grown. Music has a therapeutic quality to it and allows me to feel less stressed and able to accept the challenges that losing or maintaining weight brings with it.

When I first started my program I had a cumbersome CD player and headset that I carried with me on my walks. My husband saw what a struggle it was for me to do both things at once. On a trip to our local Costco he purchased a small MP3 player. I attached my new toy to my side while I walked. I was in heaven.

When I didn’t walk it was a relief to close my eyes and listen to more soothing songs and meditate a little in my own little world, just for a moment. Doing my housework seems less like a chore when I have my music playing. The music I listen to motivates me and changes my entire state of mind. Studies have shown that listening to just 10 minutes of Classical Music can increase intelligence.

Here are some other benefits to consider:

1. Music stimulates your brain so you’re more alert.

2. Music lowers stress levels.

3. One half hour of music lowers blood pressure.

4. Music stimulates creativity.

5. Music is great for workouts perhaps making you work faster and harder without even realizing it.

6. Music can boost immunity.

7. Soft music helps you sleep better.

With all the wonderful things that music can do for your health it’s a wonder that some of us forget to incorporate it into our daily routine. Listen to music in the morning so you’re ready to face the day or sooth your soul at night so you can forget your troubles, relax and sleep well before you start a new one.

The healing power of music will help you reach your potential. A relaxed body and mind is just as important as dropping the pounds or staying fit for life.

Here are some of my favorite walking tunes I have on my IPod. What are some of your favorites?

1. I Gotta Feeling – Black Eyed Peas

2. Home – Chris Daughtery

3. Fallin’ For You – Colbie Caillat

4. Feedback – Janet Jackson

5. Poker Face – Lady Gaga

6. Her Diamonds – Rob Thomas

Question Of The Week- Food Deserts?

2010-05-15T08:25:00.000-07:00

HAVE YOU EVER HEARD OF A FOOD DESERT?

Recently I read an article about food deserts. Not desserts, deserts. Food deserts are large geographic areas where mainstream grocery stores are scarce or missing. They are found predominantly in low-income areas, although not everyone living in a food desert is poor. They can be in urban, suburban or rural communities.

Because of these deserts nutritious foods are not as accessible. People skip meals and have unbalanced diets. These deserts are becoming more and more common especially in the South, where residents might have to drive 30 miles or more to a local grocery store. Some of these are starting to crop up in your area.

What do you think of these? Should we allow this to happen? Do you live in an area with a food desert? How will this effect public health?

I know in my hometown every corner has some fast food related establishment but grocery stores are not far away. However, people's work schedules and hurried lives seem to grant us the right to just hop in our car and purchase fast food rather than peruse the aisles of a grocery store. It's not uncommon to see strip malls filled with fast food options rather than a clothing or shoe store. Our brains seem to be programmed that the ease of a drive-thru will add less stress to our lives.

I have also heard that because of the rising cost of groceries compared to the cost of a dollar menu item at a local fast food chain people are taking the latter into consideration.

Whenever I head to a fast food chain for sustenance it is a long drawn out thought process as to what I will choose. Not knowing what is inside my food is a scary thought. When I cook at home with fresh ingredients I feel safer and less likely to stray from what my purpose for eating is, to fuel my body.

It frightens me to think that in the next couple of decades we may not see as many grocery stores. It also angers me to think that these deserts are going up in low income areas. What can we do to change this?

For now, I still have a choice but knowing that so many others don't is upsetting. Knowing that we're being set up to harm our bodies and add to our obesity rate makes me wonder whose side these deserts are on? Perhaps if the healthy choices outweighed the non-nutritious choices? Maybe if there was more nutritional data handed out when we entered these establishments? We still have a long road to go. Becoming conscious of it is a step in the right direction.

A Healthy Life The European Way

2010-05-13T07:09:00.000-07:00

When I was in my 20s I was fortunate enough to travel to Europe with a friend of mine. For a girl living in Michigan all her life this was a huge step out of my comfort zone. I knew if I went away and traveled overseas I would come back an entirely different person. A whole new perspective about how other people lived was eye opening.

The things that left an indelible mark were some of things I try to incorporate into my lifestyle changes now. By striving to add these things into my everyday life I hope I’m that much closer to taking life a little less seriously, slowing down and enjoying what I have.

Here are 8 European Tricks and Lifestyle Changes you can make today:

Smaller portions

Meals are not delivered in troughs like they are here in America. Well, maybe that’s a slight exaggeration but it feels like it anyway. Breakfast was sometimes an assortment of breads and cheeses and fruit, sometimes oatmeal, hard boiled eggs and juice. Lunches consisted of small sandwiches and fruit while dinner was fish, salads and soups. Meals lasted at least a couple of hours and people ate small amounts.

Walking and biking everywhere

I had never walked so much in my entire life. If you wanted food you walked to a local market. You went site seeing you walked or biked to your destination. The exercise and fresh air were exhilarating and wonderful. The exercise was beneficial to my heart.

Afternoon coffee chats and relaxation

Afternoons were hard to adjust too. Everything seemed to shut down from boutiques to restaurants. Our fast pace and filling every second of the day with something was almost non-existent in Europe. Watching the Europeans conversing and having coffee or tea in the middle of the afternoon was refreshing. The atmosphere was one of relaxation and very little stress. A time to regroup, just be and live in the moment was a lesson to be learned.

Tea time

In England they loved their tea. So many teas are healthy for you. A cup of green or black tea is a family staple in our house. Tea has numerous health benefits, particularly for cardiovascular health. But, a recent study from the Tea Advisory Council found that drinking at least three cups of tea a day can lower the risk of heart attack by up to 70 percent. Other studies have shown that drinking tea can help reduce the incidence of stroke, cancer, and promote blood flow around the brain.

Family and friendships very important

Making time to chat with family and friends was evident everywhere you went. Extending a helping hand and generous hospitality without even thinking twice was everywhere. Light conversation as well as intellectual talks broadened your mind and fed your soul. Moral support and a strong support network of friends have been shown to lower blood pressure, slow the heart rate, and lower stress levels. Friends help us relax, take a deep breath and remember what is most important. All of these things add to less illness.

Fresh not prepackaged

Walking the streets of Paris in the morning offered a plethora of fresh foods like cheese, breads and wine. People shopped for each meal taking home foods from local farms and wineries. The frenzied pace of walking a grocery store aisle was something I didn’t miss. To wake up in the morning to the beautiful colors of the fruits and vegetables and the smells of fresh baked bread is something I wish we could experience more often in our own home. I think that’s why I love walking my local fruit market and I search out Farmer’s Markets whenever I can.

Europeans love yogurt

So do I! Greek Strained yogurt is my favorite and low in sugar. Yogurt contains healthy probiotics that aid in digestion, boost your immune system, and stave off infection. And, because it’s loaded with protein and vitamins, it’s nutritious and keeps you feeling fuller longer.

No television at dinner

Meals were meant for conversation and camaraderie. Listening and taking time for a very long meal rather hearing the noise from a television was completely non-existent. This is a tough one. Although I rarely have the television on, getting my family to make it to the table is another job in itself. When we do get together it is my favorite time.

Healthy Exercise: 5 Ways to Get Started Today

2010-05-10T10:12:00.000-07:00

I’m a firm believer that exercise should be incorporated into your healthy regime. When I was at my heaviest (207 lbs.), I hated exercise. Any way I could excuse myself from sweating I found it. Once I made a conscious effort to lose the pounds I knew it had to include both dieting and exercise.

For many people dieting and exercise together when you’re overweight seems like a daunting task. The word “diet” alone is scary enough but pushing you to get up at the crack of dawn or to come home after a long day at work to exert yourself, seems like too much pressure. Taking a walk when you’re heavy or joining a gym seems embarrassing.

How you look at exercise has a lot to do with whether or not you’ll allow yourself to take that path. If you look at exercise from a healthy perspective both mind and body you may be able to release yourself from the negativity the word conjures up.

Here are 5 healthy ways to look at exercise:

1. Exercise at your own pace. Competition is not the key. Easing your way into exercise is important for it to become long-term. In the beginning I only strength trained with my friend Jorge’s “3-Hour Diet” book. It took me 8 minutes. I slowly incorporated other exercises as my weight started coming off. Slowly incorporating exercise into my day made the whole idea less stressful and more doable.

2. Exercise with a friend. When I first decided to add physical fitness to my daily routine I had a friend who knew my plight. Her kind gesture to call and start walking with me was greatly appreciated. During the summer months we walked and talked at least 2 or 3 times a week. In the winter we found a local mall in our area that opened early for walkers. Walking became my favorite form of exercise. I love nature and being outdoors. My vacations revolve around walking and staying fit. I can take my tennis shoes anywhere and I’ve taken in some beautiful scenery wherever I go.

3. Exercise for fun. Finding an exercise that fits who you are is important. If you don’t like aerobic exercise then don’t do it. I love Bike riding and aerobics. I love walking and Zumba classes. You may find hiking and rollerblading or running and strength training are your forte. Whatever it takes do it to make it last. Exercise should be fun and exciting. Doing many different forms of exercise will keep you interested.

4. Exercise with a Plan. Make it fun and print out a calendar from your computer or buy one at an office supply store. Dedicate each day to something physical. Penciling in a routine will keep you on track. We all pencil in doctor’s appointments and family agendas, make your life a priority too.

5. Compliment Yourself. This is the most important thing. Don’t wait for others to notice a change. If you go that extra mile on your walk or if you finally figured out what time of day works best praise your efforts. The littlest things matter. Your opinion is what counts most of all.

Peaceful Pursuits and Pleasure

2010-05-08T09:32:00.000-07:00

Mornings are always hectic for me, I try and pack everything in, exercise, grocery shopping, and laundry, anything I can do for myself or my home before the phone rings or family commitments get in the way. Right now it’s been about finding a job and a purpose and suffice it to say all of it can be quite taxing on the body and brain.

Tomorrow is Mother’s Day and if there’s any advice I can give it’s to slow down and find peaceful pursuits and pleasures to regenerate and renew. It's the slowing down that will get you to your goals in weight loss and maintenance.

As I got up this morning my first bit of pleasure came unexpectedly on the way back from picking up my favorite cup o' joe. Just as I was driving to cross off another item on my list of “To Dos” for the day a mother duck, her babies and a father duck were crossing right in front of me. Slowly and methodically the parents ushered their sweet furry babies across a very busy highway forcing me to stop and watch. The family of ducks forced me to slow down from my busy day. In many ways it was a relief and a peaceful pleasure.

Peaceful pursuits and pleasures can bring us joy and happiness. Injecting these pleasures into our day can definitely heal our hearts and and give us peace of mind.

Taking this action to pursue peace and pleasure helps with weight loss. I know that when I’m at my happiest or when I have slowed down it's much easier to try and maintain or lose a couple of pounds.

It’s been said that people tend to burn more calories and reach their goals when they’re happy. The negatives out of my life I found I could concentrate on what was important to me and for my health. It’s not always easy but I'm learning to be conscious of it.

What are some Peaceful Pursuits and Pleasures that you can incorporate into your day?

These are some things that I’ve practiced over the years:

1. An early morning talk with my 20 year old son.

2. Having my daughter spend an afternoon with me at a movie in the middle of the day.

3. Feeling a soft warm breeze while sitting outside on my patio.

4. An afternoon walk and feeling the sun on my skin.

5. Sitting next to a beautiful lake watching a sailboat go by in Michigan.

6. Listening to a favorite song.

7. Reminiscing over old photos.

8. Working with a purpose. There’s nothing like knowing you’ve made someone else happy.

9. Cooking a healthy comforting meal that my family loves.

10. Flying a kite.

11. Immersing myself in a favorite hobby.

12. Meditating and listening to my own breath.

13. A long nap.

14. A picnic with my husband.

15. Hearing leaves crunching beneath my feet in the fall.

16. Building a fire, staring at the flames and feeling the warmth.

17. Journaling

18. A candlelit dinner for two.

19. A good book and a cup of tea.

20. A bike ride on a tree covered trail.

There are so many peaceful pursuits and pleasures if we’d only take time out to revel in them. This Mother’s Day give yourself the gift of happiness and find something that will give you your peace.

Mother's Day The Healthy Way

2010-05-06T12:46:00.000-07:00

I’m different when it comes to gifts. I admit I like gadgets over Godiva (sorry). If you buy me software or books I know will challenge my thinking or motivate me to do something positive with my life I’m forever grateful. My husband gets the hint when I leave magazine ads lying around or e-mail him ideas from Amazon. He is the best gift giver.

This Mother’s Day why not spice it up a bit. Help mom stay healthy and fit. Give the gift of longevity. Let her know how much having her around really means.

Here are 10 unexpected Mother’s Day Gift ideas:

YOU BARS

Design your own custom energy bar perfectly tailored to your personal taste and nutritional needs.

The build-a-bar page allows you to design anything from high-protein low carb energy bars to gluten free protein bars.

Each customized nutrition bar is handmade and guaranteed delicious.

FLOWER FUN BENTO COMPLETE LUNCH BOX SYSTEM 2.0
From: Obentec Laptop Lunches

Tell Mom it’s healthier to take her lunch whether she works or is always on the go. It’s so much fun buying a lunchbox from an aesthetic point of view and not just for its practical use. Some of them are as pretty as the purses we love to buy. All the more reason to get one of these cute lunch bags.

This system includes:

• A black flower-printed canvas insulating carrying case

• A reusable water bottle

• A Laptop Lunch Bento 2.0 (black outer and pink inner containers)

• A set of stylish utensils

• The Laptop Lunch User’s Guide Book

Dimensions: Carrying case – H 7.5” x W 11.5” x D 2.5”

This product is free of phthlates, bisphenol A (BPA), PVC, and lead! The carrying case is made out of 100% recycled polypropylene fabric and wipes clean with a damp cloth.

GARMIN EDGE 605 BIKE COMPUTER

This may seem over the top but if you’re a cyclist or even a novice cyclist this looks like so much fun. Right now I have a very simple battery operated speedometer on my bike and I use it all the time. Even my husband would approve of this gadget.

With the Garmin Edge 605 you can take your fitness cycling to the next level with this GPS navigator, cycling computer and personal trainer. For competitive road racers or mountain bikers, the Edge 605 will help you achieve your personal best. The unit comes loaded with a built-in base map and a microSD card slot that lets you add maps along with storing workouts, courses and saved rides.

The easy-to-use unit attaches to your bike's handlebars or stem to show you where you're going, how far, fast and long you're pedaling, how many calories you're burning. The barometric altimeter provides precise elevation and vertical profile data. The waterproof, self-calibrating unit is small, lightweight and easy to install. The 176 x 220 pixel color LCD display with back lighting shows a map view for GPS navigation or up to eight performance data fields for full and continuous training feedback.

Store up to 100 locations that you can navigate to; the high-sensitivity GPS receiver knows your position even in tree covers and canyons. You can also set it to trigger a lap every time you pass a specified location or travel a preset distance, and it records up to 1,000 laps. Training Center software helps you create workouts, record and download courses, overlay your data onto a course map and race against a virtual competitor or your own time on the course. Download your data to your PC to chart and analyze your performance.

Whew! I'm sold.

HEALTH MAGAZINES

I'm a magazine junkie! If you buy me a subscription to one of my favorite health magazines I'm a happy mom. Magazines like Prevention, Health, Fitness etc. are some that come to mind. There are also Healthy food magazines like Cooking Light and Vegetarian Times for great recipes.

ECO-FRIENDLY GIFTS

EcoExpress creates natural and organic gifts that are unique, memorable and high quality.

You can send beautiful gifts and support the environment with a wide assortment of earth friendly gourmet, fruit, spa and rainforest green gifts and baskets.

COOKING CLASSES

Set up an afternoon where you and your mom can learn some healthy cooking. If you’re on a tight budget create your own cooking class at your home or on the more expensive side seek out classes in your area. Make sure the cooking is about healthy foods to incorporate into her diet.

DECORATIVE RECIPE BOX WITH ALL YOUR FAVORITE HEALTHY RECIPES

This is a great project for the entire family. You can buy boxes at the local craft store and decorate with Stamps, stickers or decoupage with favorite photos etc. Look through your repertoire of healthy recipes type them up and print them on your computer or hand write them on cute recipe cards you can find at the dollar store.

BASKET OF DARK CHOCOLATES AND GREEN TEAS

Your local grocery store, Trader Joes, or Whole Foods has an assortment of healthy teas and dark chocolate bars you can put in a cute basket you buy at your local craft or dollar store.

EXERCISE CLASS

Treat mom to an exercise session. How about a ZUMBA Class! Or maybe she might like yoga or jazzercise. There are tons of classes available in your city. Check online for times and prices.

Whatever you decide, this year treat mom to something that will give her stress relief and add energy to her week. She’ll definitely thank you.

7 Things You Don’t Want to Say When Dieting or Maintaining Your Weight

2010-05-04T11:02:00.000-07:00

Looking back at my dieting mentality I can remember things I repeatedly said to myself that defied logic. I said them hoping to create a comfort mechanism when really what I was doing was sabotaging my efforts. Over the years I still find myself tempted to recreate these patterns. They are always there with me. Underneath the new me I still remain, ever so slightly, that overweight girl. It takes practice to talk you out of things.

Here are some of the things I would say:

It’s the weekend I deserve to splurge.

Yes, you do! However my definition of splurging is not necessarily on food. I love pampering myself at the salon or buying a piece of inexpensive jewelry, having a coffee with a friend. Splurging can mean eating one piece of pizza you haven’t had all week long or having a glass of wine and playing it cool the rest of the night with a diet pop. Little splurges are fine. Big splurges, unless you’re prepared to take the good with the bad can be difficult. I know now if I splurge I have no problem getting back on track.

I ate the cake so I might as well forget about my diet this week.

I told myself this numerous times. Yes, you can have your cake but don’t chalk your mistakes up as failure and give in. Pick yourself back up and carry on. We all do it. One day, one meal or one snack mistake is just that, one minor mistake. Ruining your efforts for the entire week will make you feel worse.

It’s too early or too late in the day to exercise and I’m tired.

I used to wake up late in the morning. By the time the evening rolled around I was making excuses not to exercise. A friend suggested I get up early before my family was up and get my exercise in. Me? Get up early in the morning? This was absurd!

I now have my workout clothes and tennis shoes beside my bed. I slip into my gear and head to my basement for my workout. Any other things I do during the day like walking, biking etc. are bonuses for me and my health. Plus, once I get started with my routine I’m not so tired after all. In fact the exercise gives me energy and makes me sleep better. Keep working at this. Find what fits your schedule. You won’t regret it.

Life is too short I’ll try again some other time.

Life is short but think about how much shorter it will be if I don’t take care of my health. I want to be around for my daughter’s graduation or my son’s wedding. I want to remain energetic and enjoying life for a long time. Sure, you can start tomorrow but today sounds even better when I know what I’ll have to look forward to.

Now that I’ve lost the weight I can start eating again.

I’ve been on countless diet plans and my biggest pitfall was when I told myself it was fine to go back to the way things were. I never completely made what I was doing a life-long habit. Now I tell myself that I can eat, only this time it’s healthier versions of what I love. I can enjoy everything in moderation.

My family is overweight so I’m destined to remain overweight.

I remember telling my husband this when I was on vacation with him. After attempting to lose weight for years I was exasperated at the thought of trying one more time. I had a mother, grandmothers and relatives that were always overweight. I felt that was my destiny. Of course, now I realize I won’t be model thin (I’ve never wanted to be) but I can feel healthy and energized and fit in my own way. I know that everyone has health issues that may affect their weight but this was not my case and neither was my weight being hereditary. It was just one more mountain I had to climb. One more thing I needed to do to change my destiny.

If I eat this when no one else is around it won’t matter.

This was something I did regularly at my highest weight. The kids went to bed, the husband tucked in and it was me and my best friends chocolate chip cookies and late night movie. Sitting in front of the television I remained in my own little world for a couple of hours and no one would notice. I called it “ME TIME”. I wish now I had just turned the kitchen light off and went to bed like everyone else. It does matter and people do notice. They notice how heavy you are so the secret is out whether you want to believe it or not. I didn’t get that way just watching TV. I also know that it does matter, to me.

What are some things you say to yourself that keep you from maintaining or losing?

What words are you using to keep you from reaching your goals?

Say them but think outside the box and use them to your advantage instead.

RECIPE OF THE WEEK- BANANA SHAKE

2010-05-03T09:24:00.000-07:00

Banana Milkshake Recipe

Submitted by frogstone and Calorie Count.com

Makes 1 serving

Healthy low fat, low cal alternative to fastfood shakes. Tastes ten times better!

Ingredients

1/2 banana, sliced
6 oz skim milk
1 tsp vanilla extract
1 tsp cinnamon
1/3 cup ice, crushed

Directions

1. Chop half a banana into slices, place in plastic baggy and freeze overnight. (Do the same with the other half and save for future shake. Trust me, there will be a future shake.)

2. Gather ingredients.

3. Place half banana (now chopped and frozen) into blender. Add 1/3 cup ice, 6 ounces of skim milk and 1 teaspoon of vanilla extract. Blend until smooth.

4. (Optional: Add 1 packet of Splenda for extra sweetness)

5. Pour mix into tall glass. Sprinkle about 1 teaspoon of ground cinnamon on shake.

6. Drink it. It's healthy and tasty

Nutrition Facts
Serving Size 314.6g

Amount Per Serving

Calories 128
Calories from Fat 4

% Daily Value*

Total Fat
0.4g
1%

Saturated Fat
0.2g
1%

Trans Fat
0.0g

Cholesterol
3mg
1%

Sodium
78mg
3%

Total Carbohydrates
24.2g
8%

Dietary Fiber
2.7g
11%

Sugars
16.4g

Protein
6.4g

Vitamin A 8% • Vitamin C 9%

Calcium 19% • Iron 10%

* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.

If anyone took my poll last week the answer is:

Running 8 minute miles burns 893 calories per hour.

If running isn't your forte then bicycling at 18 mph burns 850 calories per hour.

Thanks for taking the poll.

How Will You Get Fit Today?

2010-05-01T14:55:00.000-07:00

Today is World Fitness Day. Who would have thought that 70-year-old Jane Fonda would be back promoting fitness. I started out with Jane's step aerobics tapes back in the70's and 80's and I still have them sitting on my shelf along with her step. Today, along with a miriad of celebrities and fitness experts Jane will be asking everyone to "get fit" at Atlanta’s Georgia Dome.

Fonda decided to host the event to promote “the fun and value of exercise,” Fonda told PEOPLE. “It can be a determining factor in the quality of your life and it’s never too late to start.” Fonda has had numerous surgeries including one to correct her hip. Exercising has helped her recover and stay in shape. According to Fonda it's never to late to get started with an exercise regime.

More than 3,000 participants will have the opportunity to sign-up for work-out sessions that range from aerobics with Richard Simmons to tae-bo with Billy Blanks. The event will also be available live online via ustream.tv.

How will you get fit today?

Take my poll and let me know which exercise you think burns the most calories per hour.

ZUMBA Baby!

2010-04-30T10:01:00.000-07:00

Making Changes

This week I was waiting with great anticipation to change my exercise routine. The exercises I’ve been doing are becoming increasingly dull and lackluster. To make a change I remembered how much I love dancing! Whenever my husband asks me what we should do for date night I’m looking for a local dance venue to shake things up. I really don’t care what I look like doing it. I’m not a professional dancer by any means. I just love to feel my body move and work up a sweat. I also admit being a Dancing with the Stars junkie. My daughter Kelly and I can’t wait each week for a new episode.

I think that for all of us there’s something we wish we could do or be something we admire in someone else. Dancing and ice skating were two such things for me. I envisioned myself moving to the beats or gliding effortlessly on the ice. I grew up watching Fame and Dorothy Hamill. The ice skating idea behind me, dancing is still a favorite since I love music, movement, people and the bright lights of the night.

The need for a routine change led me to ZUMBA! At first I researched what this dance/cardio craze was all about. I had seen numerous ads on television, in my e-mails and on my facebook page for these classes. Once I knew what I wanted to do I sent out a question to my facebook friends asking if they knew what it was like. My friend Alyce, who’s an amazing aerobics instructor herself at a local Level 1 gym in Michigan, suggested a friend who was teaching a ZUMBA class near my home.

What Is It?

The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Zumba® is one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate.

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class!

History

Celebrity fitness trainer, "Beto" Perez, stumbled upon the concept of Latin-inspired dance-fitness in his native Cali, Colombia in the mid-‘90s.

One day, he walked into his aerobics class and realized he had forgotten his aerobics music. Thinking quickly, he grabbed whatever tapes he had in his backpack. Beto's tapes were comprised of songs he loved, the traditional Latin salsa and merengue music he listened to all his life. But it was a challenge to improvise a whole class on the spot using non-traditional aerobics music. Beto rose to the challenge and from this last-minute improvisation a revolutionary new concept in fitness was born – the Zumba Fitness-Party™! The class soon became the most popular class at his fitness facility.

Where To Begin

First of all you have to leave your inhibitions at the door. Forget about everyone else in the room and concentrate on your own rhythm and love for music. At first I admit I was a bit apprehensive about trying it out. Was I coordinated enough? Could I get through the entire class without collapsing? What would others think of me? I just turned 46 and age is always in the back of my mind when I attempt anything. My head says yes, my body sometimes says no.

My worries soon dissipated once I got to the Dance Studio. The room was larger than life and the mirrors went the entire length of one wall. I was going to see myself dance and move for the first time. I wasn’t sure I wanted to look at myself move but I did take a few peeks.

It was a great feeling knowing that women of every age, size and race were taking this class. Some of the women I talked to were regular participants of ZUMBA. Mothers and daughters, friends, and people going solo like me were excited to get started.

The Dance

Nancy G. was our instructor and started by explaining the dance moves before each sequence. After we learned a couple of simple steps she started the music. WOW! The music was heart pumping, fun, exhilarating and got me going. I felt an excitement building inside of me that I hadn’t felt in a very long time and I felt the energy of everyone else involved. We were dancing! I felt every muscle in my body and did things I didn’t even think I could do. I was smiling and laughing at my mistakes and finding enjoyment in exercise once again. I was admiring Nancy and how well she could shake her body on the dance floor. Nancy kept us motivated and moving. After each sequence we got a few seconds to drink some water then it was back to new steps and music.

By the time the class had finished I was drenched in sweat and the hour had passed. I believe Nancy had mentioned if we had put into the routine what we were supposed to we would have burned 638 calories. Oh, Yes!

After The Workout

The funny thing about this whole process is that now I’m practicing shaking my booty in the mirror (just like Nancy said I would do) and feeling my own flexibility. I didn’t feel these things the day before. My husband appreciates it. I am excited about it. Life is good.

I now have a new appreciation for dance. I know that it’s all about my interpretation to the music and how fun I want it to be. I’m grateful for having decided to take the plunge and try something different. Incorporating something fresh into my daily routine has also helped me get over a fear. Like so many countless others who have started a Bucket List this was one thing I wanted to cross off of mine, to feel the dance. It was worth every move I made.

Find a ZUMBA class near you. If you’re ever in Macomb Township, Michigan you should try and look up Nancy G.

Please feel free to e-mail me at mtrombley1@comcast.net for any information or questions you might have. I can pass your ZUMBA questions onto Nancy or tell you more about my experience. You can also post your comments on my blog. I’d love to hear from you.

Panera Leads The Way!

2010-04-28T08:48:00.000-07:00

I'm so excited! By the end of 2010 Panera Bread will be one of the first restaurant chains to post calories on their menus. I'm not sure how all of the nutrition information will be monitored but this is great for those of us who like to see what we're eating from a healthy standpoint.

I for one believe in making choices based on fat content, calories etc. I also like to plan before I go anywhere so that I don't lose control. To maintain I know how much I can consume based on calories and how much exercise I choose to put into my day.

The best part about all of this is that you can now take a peek at the nutritional information via their Nutritional calculator. Type in the item and other pertinent information that the calculator asks for and a chart will pop up. I love Panera’s You Pick Two menu where I order 1/2 an Asian Sesame Salad and a Fat Free Vegetable Soup.

Being able to make wise choices wherever I go is a great feeling and helps me maintain what I’ve been trying to do for the past 7 years. I want to be able to go out to dinner and enjoy myself and stay healthy. I feel so much better when I know I'm staying within my calorie intake for the day. I can enjoy my favorites when I'm out with friends or family.

Even before Panera decided to make their choice to help America get on track I was searching for ways to do this myself. Calorie King.com is an excellent resource to look up other restaurants and food information. I use it regularly. Before I head out to eat I use Calorie King to make my choices and I get to the restaurant knowing I have a plan.

This site is useful when whipping up my own meals at home. I now have a calorie reference for recipes. I can make family favorites and maintain my weight. The organization also has a pocket-size reference book to carry in your purse if you can’t get to a computer.

If Calorie King doesn't have the information you're seeking then try the restaurant's website. Many of my favorite sites have nutritional information listed. I also research via the web if the restaurant doesn't have information. Many people, organizations, blogs etc. have taken it upon themselves to get the calorie counts and are nice enough to share them with readers. Just by doing a little research, typing in your restaurant name, and adding the words nutritional information or calorie counts you will most likely discover what you’re looking for. However, it will be a relief once other restaurants follow suit and calories are listed on their menus.

Having these tools helped keep me on track and are useful in losing weight as well. Kudos to Panera Bread for helping me watch my weight.

Taking Action

2010-04-27T09:58:00.000-07:00

The Commercial

Do you remember the commercial? The one where a group of high school senior girls are primping their hair in the mirror and at the opposite end a sink is filling up with running water? Everyone keeps looking at the sink, the running water, at each other and this goes on for a few seconds. All of a sudden another girl emerges from the bathroom stall and without hesitation walks to the sink and turns off the running water. I don’t even remember what the commercial was for but her actions left an indelible mark. It only took one person to make a change, to take action. By taking action she would affect her life and countless others.

Where Do You Start?

I’ll bet there was a moment before you decided to lose weight or keep it off for good that you spoke to yourself about how you were going to begin. How you were going to take action. Yes, even after the weight is gone you need a plan. You have to start somewhere. Your life will continue to evolve and everything you do will affect something you were doing and things will have to change to keep you on course. You may have to start over.

A True Story

I remember when I first took action. I was standing in my kitchen looking at vacation photos reveling over the fun we had just experienced. Rather than being happy I was overcome by sadness. I looked at a close-up of my kids and me waiting undercover for the rain to pass over at Universal Studios. I didn’t recognize that person standing next to them. It was me of course. I was disgusted with myself for losing control of my health and weight.

At that moment by some divine intervention the person who would change my life was on Good Morning America. His name was Jorge Cruise and his plan was exactly what I was looking for. That day I never looked back and started a lifelong journey to get fit and feel healthy again. I took action that very moment. I purchased his book and that afternoon started reading what would become my new lifestyle. My friends Alyce and Grace cheered me on and gave me encouragement to keep going. I’ll never forget how important that was to the whole process. Suddenly, things began to take shape and I could see myself enjoying life again.

Never Looking Back

There are so many times I look back and realize how important it was. I made a quick decision to look forward instead of looking at the past or remaining where I was. Something was pushing me. I realized that by taking action I was progressing. Whether or not I would fail didn’t cross my mind. Like the countless other attempts I had made to lose weight this time I gave myself permission to try my best and not stress over any failures.

What's Stopping You?

Think of all the times you took action. Why were you afraid? Were you afraid of the outcome? It may be extending the proverbial olive branch to a friend or family member, deciding to finish school, to start a family, to change jobs, to introduce yourself to new people, to lend a helping hand even when you know your time has already been overextended. Something changed inside of you or someone helped give you that extra shove you needed to do what was necessary. A light bulb went off in your head. Call it what you like. You knew deep down inside a change was forthcoming and necessary. Only you could make it work. Only you could take action. We have no idea what lies ahead. It’s quick and full of surprises.

Wise Words

I think Paula Deen summed it up well on a recent Oprah episode when she talked about her hardships and how she had gotten to where she is today. “There’s no sin in failing, there’s only sin in never trying.” Taking Action is trying and knowing that you made that effort. So, which person are you? Will you watch the running water? Or will you emerge and turn the faucet off? How will you take action today?

A quick note to my readers:
I am working on adding a podcast to my site. Soon I will be able to personally share my stories, tips and tricks. If I'm not blogging as often I am in deep thought updating my site. Thanks for your patience and for visiting. Please subscribe so you can get the latest blogs sent to your e-mail. Feel free to post questions and comments. I love hearing from you.

Part 3: Healthy Earth Day -- Green With Veggie

2010-04-23T09:50:00.000-07:00

We may not be envious of our green friends but if you feed your body green vegetables it will give back ten-fold. I always incorporate delicious recipes into my diet that include avocadoes, asparagus, cucumbers, spinach and more. Don’t let the green color fool you. It may not be the most colorful of produce but it packs a punch in nutrients and healthy vitamins to get you through the day. This color group includes some of the most nutrient dense and the highest antioxidant content among produce.

Here are 5 Favorites to get you started:

Asparagus

A leafless member of the lily family this vegetable is an excellent source of vitamins K, C and A. The juice is effective for cleaning muscle tissues and produces anti-inflammatory effects that are beneficial in arthritis and rheumatism. Asparagus is also a helpful veggie for diabetic patients and helps control blood sugar levels.

Avocadoes

Avocadoes are one of the most nutritious fruits. It’s famous for cholesterol lowering benefits, omega nine, twice the potassium of the banana, dietary fiber, vitamins E, K and B6 as well as 25 essential vitamins and minerals.

Cucumber

A great source of vitamin C the cucumber is packed with molebdenum a mineral that reduces the symptoms of allergy and helps prevent anemia by enabling the body to use iron. The cucumber contains A, D, and E and as a watermelon relative contains vitamin K for bone formation.

Kale

This veggie contains the highest antioxidant level per serving among fruits and vegetables. This means that it’s the top fighter in the combat against free radicals that are responsible for medical conditions including cardiovascular diseases, cancer, mental capacity and aging. Kale also contains vitamin A that promotes lung health and those who eat vitamin A rich foods have been less likely to develop skin cancer. This veggie also has Folate and decreases the risk for Alzheimer’s, depression and other forms of mental fatigue.

Kiwi

This fruit contains good sources of vitamin C, copper, magnesium, vitamin E and manganese.

By going green with your veggies you are not only celebrating Earth Day you are celebrating your health. Take this one step further and go organic where produce like this is grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. I know I incorporate organic whenever I can. It is a process.

Enjoy Meatless Meals and you’ll be contributing to our Earth as well. Grow your own garden or shop at local farmers markets in your area. Local Harvest is a great site that will help you find these markets in your community.

Buy products that help you store your veggies and save the environment. A great resource is Washable Produce Bags.

Having a party this year? Hand out matchstick gardens as party favors to get everyone to participate. Wedding Things sells cute little matchbooks that contain sticks you take home and throw in the soil. Soon you’ll have your own garden patch of herbs and vegetables.

Whatever you do, go green with veggies and you’ll be making a small but healthy difference to your body and our planet.

Fitness Goes Green!

2010-04-22T16:39:00.000-07:00

Turn off, unplug and get outdoors. Going Green and getting fit go hand in hand. Ideas are plentiful if you choose to try and help the environment by changing up your daily fitness routines. By starting with a pair of good tennis shoes, some organic clothing and a reusable water bottle you will be contributing to Earth Day efforts.

Here is a top 10 list to get you started:

1. Ride your bike to the store or if you can to work.
2. Head to your local park and ask for a map of hiking trails. Exercising outside releases the stress of the day. Trees, birds, and ponds add to the enjoyment.
3. Participate in Earth Day activities. This week my daughter and I are helping clean the roads in our area. A walk and volunteering in our community are great mood boosters and fun.
4. Workout at your playground. Running around with your kids, playing basketball, soccer, and doing some chin-ups are great ways to conserve energy in the home or at the gym.
5. If you can’t workout outside then use dumbbells, kettle bells, jump ropes, hoola hoops, rowing machines and spin bikes that don’t use energy.
6. When you’ve worn out your clothes, recycle them. Patagonia, for instance, has a program that allows you to recycle old workout clothes and turn them into new ones. Nike takes old tennis shoes and builds basketball courts, running tracks and playgrounds.
7. Share your exercise equipment. If you have videos or dumbbells etc. take turns using them with your neighbors. You might even make a day or two to work out together to utilize the equipment so both of you won’t need to purchase these items.
8. Make your own energy bars and save on the packaging that’s needed to display them in the stores. Recipes are all over the internet and ingredients are usually things you already have on hand at home.
9. Get out the volleyball net and have a backyard game night with family and friends.
10. Start your own garden or plant some beautiful flowers. All that weeding, watering and planting is great exercise.

And, believe it or not there is an eco-friendly gym. The gym is powered by the people who use it and so much more. The gym is in Portland, Oregon. Check out this video.

Here’s a great energy bar recipe to get you started:

Energy Bars- Unbaked Recipe
By: American Running Association Running and Fitnews

• 1 cup rolled oats
• 1/2 cup wheat germ
• 1/2 cup oat bran
• 1/2 cup vanilla protein powder
• 1 cup crunchy peanut butter
• 1 cup raisins or dried fruit and chopped
• 1 cup chocolate chips
• 1 cup light Karo syrup
Mix it all well. Freeze in bar shapes.

Go Green! Go Fitness!

Go Green! At Home Spa Treatments for a Greener Healthier You - A 3-Part Series for Earth Day

2010-04-21T12:46:00.000-07:00

While others are celebrating Earth Day, this week I’m making a conscious effort to look at going green for a healthier lifestyle. Changing the way we look at our homes and how we live in them is important. I’m a firm believer that our environment is conducive to a healthy body and mind. For instance my stress level is up when I look at the clutter that can pile up during one week in my kitchen. I’m relieved to organize, get rid of or donate anything I feel is getting in the way of leading a pressured life. However, going green with the way we treat our bodies rather than our home is another surefire way to help planet earth. This week I’ll be sharing some of my favorite green ideas in produce, fitness and for pampering your body.

Let’s talk pampering. I like this first because we tend to put this to the wayside when we are thinking health. There are so many ways we can nourish our bodies. Using things right from our produce aisles at the local fruit market or grocery store helps save the environment and our pocket book.

I remember doing some of these eco-friendly things as a teenager when I received my first health book called Marie Osmond’s Guide to Beauty, Health & Style from my mom. Yes, I know this probably dates me but it was this book that started me thinking about healthier possibilities and ways to achieve them using what I had at home.

I was starting to look at ways to save some money as a teen and the book talked exercise, eating healthy and homemade facials. As any teenager knows funds are always low and these things are great to use in place of the more expensive products. Nowadays we’re all pinching pennies and homemade everything is in again.

I’ve taken these recipes from some favorite sites. I also love the idea of having a spa party at home using some great plans I found on an eco-friendly spa day party site. Try some of these and let me know what you think. Have a party and celebrate Earth Day a little differently than you did last year.

Vegetable Toner
Adapted from Natural Beauty by Aldo Facetti:

1 cup chopped cucumber flesh
1 cup lettuce leaves
4 tablespoons lemon juice
1 cup chopped tomato

Put ingredients through a juicer, or puree in a blender and strain. Press solids to extract all liquids. Toner will keep for a few days in the refrigerator, but for maximum effectiveness, use immediately.

Blueberry Facial Masque

¼ cup local organic blueberries (these provide the most antioxidant power as they were just picked)
1 tbsp raw organic honey
1 tbsp organic olive oil

Method

1. Add all the ingredients to a blender and blend well.
2. Evenly apply all over the face, leaving room around the eyes and mouth.
3. Leave the masque on for 5 minutes allowing it to fully sink in hydrating and nourishing the skin.
4. Remove the masque with a damp cloth.

Aloe and Cucumber Mask

1 large aloe plant leaf, washed and chopped, or 1 cup aloe juice
1 cup chopped cucumber

Combine the aloe leaf (or aloe juice) and cucumber. Puree in a blender. Apply the mixture to a clean face and neck and leave on 30 minutes. Rinse with cool water.

From The Ciminelli Solution: Recipes for Beauty from the Inside Out by Susan Ciminelli (2006, Collins)

Peach Lotion (for dry or normal skin)
This recipe is courtesy of Jeanne Rose "Herbs & Things"

• 1 Peach
• 4 drops tincture of Benzoin (known to be STRONG sensitizer)
• 2 oz. coconut or sweet almond oil
• 1 1/2 oz. orange flower water and 1 or 2 drops orange oil

Wash, drain, mash, and then strain the juice from 1 peach through muslin or cheesecloth. Add to it 4 drops of tincture of benzoin, 2 oz. coconut or sweet almond oil, 1 1/2 oz. orange flower water and 1 or 2 drops orange oil. Beat together until it is fluffy and pour into a clean 4 oz container. It will keep for a longer period if you store it in the refrigerator. Use the lotion to moisturize your skin whenever it feels dry.

How to whiten your teeth with strawberries:

You need 1 strawberry and 1/2 teaspoon of baking soda.
From Health.Com:

Crush the strawberry to a pulp, then mix with the baking soda until blended. Use a soft toothbrush to spread the mixture onto your teeth. Leave on for 5 minutes, then brush thoroughly with toothpaste to remove the berry–baking soda mix. Rinse. (A little floss will help get rid of any strawberry seeds.) Carrel says you can apply once a week.

Other Things That Might Interest You:

Homemade Beauty Recipes

The Beauty Cookbook: 200 Recipes To Make Your Kitchen Your Spa

Lessons In A Garden

2010-04-19T17:53:00.000-07:00

My mother-in-law had surgery today, 86 years old and a bad hip put her in the hospital. Her one and only joy, tending to her garden was suddenly taken away from her because she could no longer walk or bend down to pull a tiny weed. For most of us that weed and keeping up our own flower patch would be a hindrance, an obstacle in our way, a chore. To her the beauty of pulling that weed was the thrill of removing an obstacle so that her plants and flowers could flourish. Watching something grow from an excessive amount of time watering and pulling and cutting and fertilizing was a reward in the end and something she took pride in. She had earned her title as the lady with a green thumb.

As we sat in the hospital waiting room worrying about what might go wrong my mother-in-law was probably thinking about all the possibilities a new hip would afford her. All the new memories she would be able to cultivate in her own backyard. The sun on her face, dirt in her hands, and feeling the grass under her feet meant more to her than the risk of going under the knife. Her life was a metaphor and can be a lesson for those of us struggling to maintain or lose our weight.

We may not be cultivating a backyard or a garden but we our tending to our own health. We are eating right and spending excessive amounts of time on this because we know that it will help us to grow inside and out.

The exercise we incorporate will build strength and endurance so we can enjoy bending over not necessarily to pull a weed but perhaps to pick up a child or pull a wagon.

We look at the possibilities because if we forget them we won’t be able to see the beauty. Our lives renewed.

Take time to remember how you’ve grown, how important it is that you keep tending to your healthy lifestyle. Don’t look at obstacles in your way as a hindrance but rather take joy in removing them so that you can sit back, take pride in what you are doing, see the beauty in yourself and watch yourself grow.

Give Yourself Permission To Goof Off!

2010-04-16T11:27:00.000-07:00

The other day as I sat playing with my Facebook page I got a message from a dear friend who works extremely hard. “Today I'm goofing off,” she said. What struck me is what a wonderful feeling that is, to just goof off. Of course by playing with our Facebook page we came to the conclusion we were doing just that and laughed. By the way, laughing decreases your age by almost 8 years if you make the effort to do it each day.

It’s important that we goof off as much as we consciously can in our lives. As a dieter or one who’s constantly trying to maintain her weight, feeling good rather than always feeling full is a relief. That’s why I suggest you try relaxing during this long process and embrace life and just have fun.

You’ve heard the saying “All work and no play makes Jack a dull boy.” Well, it’s the truth. I’ve done it. The heart starts to race, the stress level goes up, you can’t sleep as well, and you forget to appreciate the little things. You're just one big ball of nerves. People start to dislike being around you and life has little meaning.

Here are 5 reasons to goof off today:

1. Less stress

2. Smaller waistline

3. Lowered Blood Pressure

4. Boosts your productivity level at work and home.

5. Helps you regain your energy level so you’re physically able to do more enjoyable things.

Now, if that’s not enough reasons to give you permission to goof off, I don’t know what is.

RECIPE OF THE WEEK: Cranberry Almond Anytime Bar

2010-04-15T06:23:00.000-07:00

I love Egg Beaters! So many great recipes and healthy too. Have you tried their egg whites yet? I love the fact I don't have to crack an egg and make a mess in the morning anymore. Their egg whites are just as delicious as the regular egg beaters. I love the veggie versions as well. I add them to quiches etc.

This recipe is so good because it uses whole wheat flour and cranberries and almonds. All the wonderful things I love.

The only change I make in this recipe is using Truvia instead of sugar. It lowers the sugar grams substantially since I am watching how much sugar I put in my diet now.

You can see the Truvia Conversion Chart below for all your baking needs and the recipe for these awesome bars. Great for on the go or for taking to a potluck breakfast or brunch.

Time:

Hands On: 10 minutes

Total Time: 35 minutes

Servings:

Makes 16 servings (1 piece each)

Ingredients

PAM® Original No-Stick Cooking Spray
1 cup Eagle Mills® Ultragrain® White Whole Wheat Flour
1 cup quick-cooking rolled oats
2 teaspoons baking powder
1/2 cup Fleischmann's® Original-stick, softened
1/2 cup firmly packed brown sugar
3/4 cup Egg Beaters® Original
1 teaspoon vanilla extract
1 cup dried cranberries
1/2 cup slivered almonds

Directions

Preheat oven to 350°F. Spray 13x9-inch glass baking dish with cooking spray; set aside. Combine flour, oats and baking powder in small bowl; set aside.

Cream Fleischmann's and brown sugar in medium bowl with electric mixer on medium speed until blended. Slowly add Egg Beaters and vanilla; mix until well blended.

Gradually add flour mixture; mix just until combined. Stir in cranberries and almonds.

Spread mixture in baking dish. Bake 20 minutes or until wooden pick inserted near center comes out clean. Cool slightly. Serve warm or at room temperature.

Cook's Tips

For a more nutty flavor, toast almonds in 350°F oven on ungreased baking sheet 8 to 10 minutes or until light brown.Store bars up to one week in an airtight container.Ultragrain® is an all-natural white whole wheat flour that has a lighter color, milder whole wheat flavor and finer texture than regular whole wheat flour. And, it has all the nutritional benefits of 100% whole wheat flour.

Nutrition Facts

Amount per Serving
Calories160

% Daily Value*

Total fat 11%           7 g
Saturated fat 6%      1 g
Cholestero l0%        0 MG
Sodium 6%              140 MG
Carbohydrate 8%    23 g
Dietary fiber 9%      2 g
Sugars   1%             12 g
Protein   7%             4 g
Vitamin A   8%
Vitamin C   0%
Calcium       6%
Iron             6%

* Percent Daily Values are based on a 2,000 calorie dietAbout Our Nutrition Information

TRUVIA CONVERSION CHART

Sugar                  Truvia™ Natural Sweetener

1 tsp                      3/8 tsp                     1/2 packet            1.75 g

2 tsp                      3/4 tsp                     1 packet               3.5 g

1 tbsp                    1 1/4 tsp                  1 1/2 packets       5.25 g

1/4 cup                  1 tbsp + 2 tsp          6 packets             21 g

1/3 cup                  2 tbsp + 1/2 tsp       8 packets             28 g

1/2 cup                  3 tbsp + 3/4 tsp       12 packets           42 g

1 cup                     1/3 c + 1 tbsp          24 packets           84 g

SEE ALSO:

TRUVIA WEBSITE

EGG BEATERS WEBSITE

Pedaling for A Purpose: Healthy Strategies for the Novice Bike Rider

2010-04-13T08:55:00.000-07:00

I love to ride my bike. I have loved bike riding since I could get out on my own as a child and ride through my tiny neighborhood in Warren, Michigan. I remember sprucing it up with lights, orange flags, wicker baskets with flowers on them and a transistor radio. My bike took me to my friend’s house, to the corner 7-11 and to the park. It took me down dirt trails when my parents took us camping and it gave me some of the happiest memories.

Now, as an adult it's an inexpensive way to enjoy the company of my husband who works long hours during the week. It’s our date night on a Sunday afternoon and something we have in common after 22 years of marriage. It fills many purposes. It provides a healthy alternative to all the aerobics and strength training I do indoors and it decreases the stress in our lives. It’s fun, relaxing, and adventurous.

Now that the warmer weather is here I'm anxious to get started again. We are not entered in any bike races or marathons. We are the novice bike rider who enjoys the winding bike paths, the wide open areas filled with trees and streams, and the occasional wildlife sighting. Our last trip was to Traverse City, Michigan where we found several trails that led us to quaint towns and wineries, tiny lakes filled with sail boats and places to stop for a quick bite to eat and a hot steaming cup of coffee to get us going again. We watched wild turkeys cross our path and raccoons run into the brush.

Our purpose this spring is to join other novice bike riders and experienced cyclists on a bike tour in Frankenmuth, Michigan. The local Optimist Club holds a 15, 25, and 50 mile bike tour through the back roads of this little German town called “Michigan’s Little Bavaria”. The routes wind out of the village, along the Cass River, and across the lush farmlands of the Saginaw Valley. We are taking on the 15 mile tour with my brother and sister-in-law. They call it Fahrrad or Bicycle in German (pronounced Fa – Rod with a little roll in the “r”). The tour is held every May and cyclists range in age from tiny tots being pulled by their parents to 80 or 90 year olds who return every year. It’s exciting having something as simple as bike riding in common and the proceeds help their local club.

Before you start out on your own bike tour or for a ride in your neck of the woods take heed of these tips:

1. Wear a helmet

2. Take a water bottle and maybe a small snack for longer journeys.

3. Buy a portable pump and repair kit in case of a flat.

4. A Gel padded seat is a nice investment for longer rides.

5. Wear comfortable shoes and clothes. I wear good fitting tennis shoes and workout shorts with a t-shirt. I usually bring a sweatshirt in case the temperature drops. I also bring my sun glasses.

6. A nice rack for the back of the bike and a cycling bag is great for carrying essentials on longer trips. I usually put my water, snack, sweatshirt, some Kleenex, aspirin, allergy medicine, money for stops along the way etc. Just in case.

7. Make sure you have a bike in working order. Take it to a local shop to fine tune anything you may not be sure of. I have a mountain bike and it works fine for what I’m doing. The more experienced you get the better bike you will need.

8. A mirror that attaches to the handlebars is also a nice idea. The mirror helps to see traffic.

These are just the basics. As you progress and get more involved with cycling you’ll want to research more ideas or head to your nearest bike shop for more information and advice. There are guides for braking, safety, gears and shifting at Amazon.com.

Pedal for your health, pedal for fun, and enjoy your path to wellness.

Also see:

Michigan Biking

Bike Buddies

U.S. Bike Trails

U.S. Bike Trail's Store

Great Bicycle Trails

Great Bicycle Websites Link

Calorie Counter

2010-04-12T06:00:00.001-07:00

Use this calorie finder for the foods you are eating each day. Type in an item and the calories and other pertinent information pops up. I love this for counting my calories each day.

HAPPY NEW YEAR!

2010-04-11T07:21:00.000-07:00

Today is my birthday. For me my birthday is the start of a new year. When others are worrying about making resolutions on December 31st and contemplating starting over, I wait for my new year. The New Year starts the day I was born. Today I am celebrating my past year’s accomplishments. I celebrate the big things and the small. My birthday is the day that I reflect and move forward.

Isn’t it nice to know that you can have your own year? It’s time for me to look at my commitments and see if I’ve kept them or if I have to tweak some of the rough edges. I like that we have the chance to start over.

This year I’m excited to share my blogs. I’m excited that I even started blogging. I’ve met new friends tweeting and working with face book. I didn’t let my fears of the social media blitz prevail. I’ve met new friends this year in unexpected places and I’ve taken on volunteer work that is the highlight of my week. I’ve made commitments to continue what I love doing most every day. Enjoying my family, spending time with friends or learning new and exciting things and staying on track with my health have been important things to me. I’ve learned to let go of the past and look forward to my future. I’m doing the one thing I thought was lost, I’m writing again.

I’ve learned to relax more and have fun. I’ve stopped to listen more to other’s advice especially from the younger people I know. I have learned to embrace whatever new day brings. I celebrate each little moment I feel has made an impact in my life, my health, my relationships, my accomplishments.

So many times we get caught up in counting calories, studying our food choices, worrying about what others think that we forget to just be. Birthdays are for being. Friends wish us well, our families celebrate with us and we feel renewed. We thoroughly enjoy the presents and our presence in this world.

No matter what your New Year brings always celebrate where you’ve been and what’s to come. That’s what Birthday’s and New Years are all about for me. Someone once said, “Dance, Live, Love”. I don’t know if they realize how wise that is, how quickly we can forget and how pertinent it is to our new beginning.

Find your passions, say no to things that take you away from doing what you love, look back on your year with a smile and be excited about what lies ahead.

HAPPY NEW YEAR! HAPPY BIRTHDAY!

think Thin!

2010-04-09T09:41:00.000-07:00

Have you tried them? These bars pack a punch in taste, variety and nutrition.

I was a bit skeptical at first that anything without sugar and packed with vitamins could taste this good. I have been trying to eliminate sugar in my diet and although it's a tough process I have been lowering the intake and finding that I feel much better because of it.

These bars were first introduced to me from a good friend Jorge Cruise who just came out with his latest book "The Belly Fat Cure", another great read that can be purchased at Amazon.com (see my Amazon search button to the left to find Jorge's book and read excerpts or purchase).

Yesterday, as I stumbled upon these bars I decided to give them a try. These bars have 0g Sugar, 20g Protein, are Gluten Free, Fortified with 17 Essential Vitamins and Minerals, have No Cholesterol, and No Trans Fat. The bars are great for those with celiac disease and diabetes. The bars are rated one of the top protein bars in the natural industry.

The bars come in Brownie Crunch (my favorite), Chocolate Fudge, Chocolate Mudslide, Chunky Peanut Butter, Creamy Peanut Butter (another favorite), Dark Chocolate Flavor, White Chocolate Chip and a Variety Pack. They also carry thinkThin dessert bars and are coming out with thinkThin bites that are 100 calorie bars for those of us who are watching calories.

Immediately after eating one of these bars I felt completely full and satisfied. Satisfying my hunger is a big thing to me as well as nutrition. So many of the protein bars I was choosing to eat were so full of sugar I felt hungry only a short time later. This is a great way to give me some pick-me-up in the afternoon.

The great thing about this company is how they came to be and the causes they have donated money to.

Someone very close to the founder of thinkThin, Lizanne Falsetto, was diagnosed with cancer.

Investigating all the nutritional options available before deciding on chemotherapy or major surgery led to a strictly vegan diet, high in protein from soy and tofu sources. Her friends diet was supplemented with green foods and later they introduced salmon. Her friends protein and vegetable portions were also carefully controlled.

Eleven months later, with change in diet and monitoring by his physicians, he was getting better. He was cancer free! 10 years later he's still healthy and energetic. Proof that a healthier diet and monitoring one's health with a physician can be lifesaving. Falsetto's experience with her friend led her on a journey to wellness and has shaped her personal mission -- "Prevention is the Cure." Her bars are part of this mission.

More information on the thinkThin story along with all of their products can be found at their thinkThin website. Their many philanthropic efforts include helping such causes as the Autism Research Institute in San Diego, California and Susan G. Komen for the Cure, among a whole list of others.

Ordering thinkThin bars is made easy at Amazon.com which you can find in the side panel to the left of my blog.

Don't forget to check out Lizanne's weekly blog "Deliciousy Simple" for more wellness and healthy eating tips.

ExerciseTV Workout Types

2010-04-08T06:01:00.001-07:00

When I saw these exercise routines I had to share. Mixing up your exercise regime and adding a little fun is key to staying on track and enjoying yourself.

3 Things To Ask Before You Reach

2010-04-07T12:34:00.000-07:00

Ahhh! , to be a kid again. No worrying about the choices we make because we are still learning right from wrong and we have a little wiggle room. To be able to open up our mom’s pantry or fridge and choose from a plethora of goodies she always seemed to have around.

I think that’s what got me in trouble in the first place but now that I’m an adult I have the power to say no and think about my decisions.

Yesterday was a rough day for me. It has been rainy in Michigan, gray skies and not being able to get outside for my walks is wearing me down. I haven’t been able to adjust to the fact that my kids are about to either move out or get busier with new jobs and college. My husband works awful hours and I am continuously doing mundane chores.

My daughter had a day of studying and decided to tantalize me with brownies in the oven and my husband seeing my sluggishness (how dare he) offered to go and get me some chocolate, the bad kind. I knew if I gave into the sabotage I’d hate myself even more in the morning. I’m still not feeling great today but I’m at least conscious of my moodiness and weaknesses at the moment. No one is in the house and the brownies are sitting on the counter calling me.

It’s never easy. You’re hungry but you don’t know for what. Everything looks better than an apple at the moment and your fridge and pantry is the picture of the good, the bad, and the ugly. What does one do?

Here are 3 questions to ask yourself before you reach:

1. Am I hungry? Really! Is it thirst, boredom, tiredness? I give myself a few minutes to decide.

2. Is what I’m about to reach for even remotely healthy? You do have choices other than an apple and deciding what you’re craving can be the key. Chocolate, how about some tea and a piece or two of dark chocolate, a chocolate pudding cup. Salty, how about an ounce of chips not a whole bag, a couple of pickles. Grab something that will fill your craving and still watch your portions.

3. What’s my backup plan? I know if I start eating a certain kind of cookie I’m not going to stop at two. Having a plan like buying a smaller portion size at a convenience store might do the trick so I don’t have an entire bag in my house. Maybe I’ll exercise a few minutes more or take pleasure in something else besides the food if dinner is my next meal. Sometimes a bigger meal is on its way and I can keep busy until it’s time.

If you ask yourself these questions it may help you make wiser choices. You’ll do it. You’ll get through another day of tantalizing decisions with your food. Today is my day to remind myself to do just that.