Take Charge of Your Life

In addition to all the external work you're doing on your program, talking and setting goals can be a productive way to help you take charge of the internal stuff going on in your life.
If you're not sure how to pinpoint your area of need, set up an appointment with your trainer to explore what's troubling you, he or she can make some suggestions.

Stay Postive this Holiday Season

Around the holidays everyone's schedules are hectic and nerves are on edge, it's important to stay positive about your life and maintain a self-affirming attitude. To see if your thoughts are predominantly positive or negative, test yourself. It sounds extreme, but you only need to do it once. Each time a thought about yourself pops into your head, make a mental note if it is positive or negative. At the end of the day, tally your positive and negative thoughts. Even if you already suspect you lean towards the negative, seeing those thoughts on paper might give you the kick you need. When you change your attitude, you'll change your life

Happy Holidays, Everyone! Pt. 3

I want you guys to keep living this healthy life you've created for the rest of your life, not just around January 1! Resolutions are usually so vague that they don't resonate. For instance, your resolution might be "I want to lose 60 pounds." Okay, HOW are you going do it? If you don't have a plan of action, then that resolution will never take hold. Define your ultimate goal, maybe one you want to achieve by the end of the year, and then break this large goal up into smaller ones so you know where you're going. So my wish for you guys is to enjoy a happy and healthy holiday season!

Happy Holidays, Everyone! Pt. 2

As you may know all too well, the holidays are a time when it's easy to slip up. Don't let it happen this year. I know that traveling, shopping for presents, and the stress of the holidays are on your mind, but don't let exercise and eating right fall to the wayside just because you're sidetracked.

 

Thank you for all your donations for the “Angels” of midland, we were able to fully dress 4 children and supply 15 coats. So this year we were able to help a great deal of small kids. Thanks you so much for your help we could not have done it without you.

Happy Holidays, Everyone!

As the end of the year approaches, I want to take a minute to thank you for working so hard. I hope I've given you the advice and help you need to grow stronger and achieve your goals. I hope you know that I believe you can do it, because you ARE doing this.

Add a little protein to this and you will have a perfect dish.
Garlic Broccoli
Serves 4 (serving size is 1 cup)
5 cups broccoli florets (about 1 pound)
1    teaspoon vegetable oil
2    teaspoons minced, seeded jalapeno pepper
14 garlic cloves, minced (about 3 tablespoons)
1 tablespoon fresh lemon juice
1 tablespoon rice vinegar
1.    Steam broccoli, covered, 4 minutes.
2.    Heat oil in a large nonstick skillet over medium-high heat. Add the jalapeno and garlic, and sauté 2 minutes. Remove from heat. Add the broccoli, lemon juice, and vinegar, and toss well.

Slow and Steady

To reach your weight-loss goals, you need to switch from a quick mindset. In other words, you must break the "all or nothing" mentality.
Do you start diets with superhuman resolve, determined to eat right and work out seven days a week without fail, only to fall off the wagon and give up hope?
This kind of approach to anything, especially to your health can be very tempting, and may even feel motivational. But I'm telling you right now that it's a dangerous approach that will only set you up for failure.

Fight off Colds with Exercise

Do you want to take some preventive measures against colds this winter? Just get off your tail. Studies show that the more active your lifestyle is, the less likely you are to contract the common cold. Moderate to vigorous activity, and this includes your cardio and circuit workouts. This will help you build not only a better body but a tougher immune system.

Short and Sweet Pt. 2

Pick any cardio you like, running, swimming, the elliptical trainer. Warm up for 2 minutes at a moderate pace, then sprint for 30 seconds at the highest intensity you can muster. Slow down and do 90 seconds at a catch-your-breath recovery pace. Repeat eight times. You'll torch calories in less time, while you burn fat faster.

Short and Sweet

I love my long training runs, but most days carving out more than an hour to work out just isn't in the cards. And when my schedule is really crammed, getting in a workout seems next to impossible. Luckily, you can get a good workout in 20 short minutes. Yes, it’s not the best but it can be done. It is ultra effective the secret lies in high-intensity spurts of energy.

Habits Pt. 4

Be Proud, don't wait until you reach your ultimate goal to pat yourself on the back. Just taking the first step, reaching out for help is something to be proud of. And every achievement along the way should be rewarded. Just not with food. So keep up the hard work and keep eating clean.

French Toast
Serves 6

1 egg white
1 cup half-and-half
1 tablespoon Splenda, plus more for sprinkling
1 tablespoon cinnamon, plus more for sprinkling
1/4 teaspoon nutmeg
1 teaspoon orange or lemon extract
3 or 4 drops vanilla extract
1/4 teaspoon salt
6 slices thick sprouted-grain bread
cooking spray (canola or olive preferred)
1.
2. In a wide bowl, beat the egg white with the half-and-half. Add Splenda, cinnamon, nutmeg, orange or lemon extract, vanilla extract, and salt.
3. Dip each slice of bread in the mixture for a minute.
4. Spray skillet with cooking spray, and heat on medium. Cook French toast on both sides until brown. Dust with cinnamon and Splenda one last time and serve.

NUTRITION PER SERVING
CALORIES 124 FAT 4g PROTEIN 2 g SODIUM 198 FIBER 4.8 CARBOHYDRATE 22g

Habits Pt. 3

Without commitment, you won't be able to achieve the goals you truly desire. Put your life in perspective. Everything is a choice, from how you feel when you wake up in the morning to whether or not you floss your teeth at night. To make the right choices, you need to ask the right questions: What is my true goal, and how are the choices I'm making going to help me achieve that goal?

Relationships

We all have emotional triggers, positive AND negative one. When it comes to relationships in our lives consider these three relationships crucial to your new, healthy lifestyle: A partner in crime, a role model, and a fan.

Habits Pt. 2

Try finding more realistic role models, because real people who've lost weight or achieved other goals similar to yours will be the most inspiring. Start paying attention to people you know.

Habits

Old habits die hard, but they do die. Don't beat yourself up over it if you're having trouble breaking bad habits. It's not that easy to change your ways, you just have to keep working at it away.
Start by replacing old habits with new ones. The key is to learn how to take care of and pamper yourself in ways that are life affirming, not self-destructive. Learn how to deal with sabotaging emotions by establishing some healthy patterns of behavior and investing in your physical and emotional well-being.
Try turning the focus on the things you love about yourself. When was the last time you looked in the mirror and told yourself how good you look? Name off five features you really like. You'll be surprised how much good that alone can do.

Better Bone Health Pt. 4

Don't let osteoporosis get you down there are many factors determine whether or not a person will develop osteoporosis. Everything from age, gender, and race to family history and chronic diseases might play a role in the onset of this disease. However, these lifestyle risks easy enough to modify:
NO Smoking
NO Excessive drinking
Inadequate calcium in your diet
Lack of weight-bearing exercise
Bottom line: Your behaviors are your choice. Do what you can to stay healthy and you'll raise the bar on your quality of life.

Better Bone Health Pt.3

Get your calcium by:
Dairy products: low-fat or nonfat milk, cheese, and yogurt
Dark green leafy vegetables: bok choy and spinach
Calcium-fortified foods:orange juice, cereal, bread, soy beverages, and tofu products
Nuts: almonds
In addition to consuming calcium, the resistance training will help keep your bones strong and healthy. Keep up the good work.

Better Bone Health Pt. 2

What's the best thing you can do to make sure that your bones stay in tip-top shape? Simple, get your calcium. Our bodies can't produce calcium on their own, and we need this miracle mineral to keep our bones and our teeth healthy and to facilitate proper function of the heart, muscles, and nerves.

Thanksgiving Morning

Thanksgiving is around the corner and you may be ready for the main meal, so I thought I would give you a quick little breakfast. This can be made for a few or a big group.

Hotcakes
Serves 3

3 eggs
3/4 cup low-fat cottage cheese
1/4 cup whole-wheat flour
3 tablespoons nonfat sour cream
3 teaspoons Smucker's sugar-free jam

Preheat a griddle to 380°F or on high, until a drop of water sizzles. Separate yolks from egg whites. Beat egg whites until peaks form. Beat egg yolks till thick. Add cottage cheese to yolks and beat well. Stir in flour. Fold in egg whites. Pour batter onto the griddle, making each hotcake about 5 inches in di­ameter. Cook for 2 minutes on each side. Then remove and dollop 1 tablespoon sour cream and 1 teaspoon jam on each hotcake. Serve immediately.

NUTRITION PER SERVING
CALORIES 188 FAT 7 g PROTEIN 22 g SODIUM 322 mg FIBER 3.8 g CARBOHYDRATE 40 g

Better Bone Health

Your bones have several important functions. In addition to forming your skeleton and supporting your whole body, they shield your organs and keep your muscles in place. They also store calcium, which is essential to maintaining strength and healthy bone density. But bones start losing density as we get older, which increases the risk of osteoporosis, especially for women. Since estrogen is a natural protector against bone loss. The threat of bone tissue deterioration and fractures associated with osteoporosis should be taken seriously.

Push Together

Remember, there is strength in numbers. Get with friends and learn to push each other every day to test their limits. Check out if one of your friends has accomplished their goal. If so maybe they can help you reach one of yours. Tell them to call you and push you to take a million steps by Christmas. Learn to work together to reach those goals.

You're Worth It

Change is painful and often requires some struggling, but remember, it's so worth it. Every time you grunt or push yourself physically, you will grow even stronger and more confident in your abilities. And you might as well face it now it will never get easier, because you should always be pushing yourself to the next level, no matter what that might be. And you know what? You're going to be stronger, healthier, and happier for all that hard work.

Happy Friday

Be safe and protect yourself from as much as the of those toxic chemicals as you can. It is all about picking your battles.

Chicken Scallopini
Serves 4 (serving size is 1 piece chicken and 1 tablespoon sauce)

4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons fresh lemon juice
1/4 teaspoon freshly ground black pepper
1/3 cup Italian-seasoned breadcrumbs
cooking spray (olive oil preferred)
1/3 cup fat-free, low-sodium chicken broth
1/4 cup dry white wine
1 tablespoon capers, drained (rinse well if packed in salt)
1 tablespoon Smart Start

1. Place each chicken breast between 2 sheets of heavy-duty plastic wrap; pound to 1/4 inch thickness using a meat mallet or rolling pin. Brush chicken with juice, and sprinkle with black pepper. Dredge chicken in breadcrumbs.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat.Add chicken to pan; cook 3 minutes on each side or until chicken is done. Remove from pan; keep warm.
3. Add broth and wine to pan, and cook 30 seconds, stirring constantly. Removefrom heat. Stir in capers and Smart Start.

NUTRITION PER SERVING
CALORIES 206 FAT 4.6 g PROTEIN 29.2 g SODIUM 307 mg FIBER .6 g CARBOHYDRATE 7.7 g

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Ah Nuts

No need for plastic container here, with this healthy little snack. Nuts and seeds contain some of the most ideal fats to choose from when it comes to your daily caloric intake of fats and oils. If you're a slow oxidizer, try to stick to raw and unsalted nuts, but if you're a fast or balanced oxidizer, go for walnuts, pumpkin seeds, peanuts, sunflower seeds, almonds, cashews, Brazil nuts, filberts, pecans, chestnuts, pistachios, coconut, and macadamias.

Here are some tips for using all plastics safely:
· Don't microwave food plastic containers. Chemicals are more likely to leach out when plastic is heated. Cover foods in the microwave with wax paper or a plate. If you do use plastic wrap, then make sure it doesn't touch the food.
· Avoid putting hot foods in plastic containers. Let leftovers cool off before storing them in plastic.
· Take good care of plastics by not washing them with harsh chemicals, and dispose of scratched and worn containers. Research has shown that older, scratched items will leach more.
Experts say stainless steel is your best bet for reusable water bottles right now.

Safest Plastics Pt. 2

The following plastics are considered safest for food storage. Glass and stainless steel are also good options.
Polyethylene terephthalate ethylene (PETE), code 1.
High-density polyethylene (HDPE), code 2.
Low-density polyethylene (LDPE), code 4.
Polypropylene (PP), code 5.

Safest plastics

Some plastics are safer to eat and drink from than others. Here's a quick guide to help you make informed choices.
It's worth avoiding the following plastics when you can. You can identify a plastic by looking at the recycling code number that appears inside a triangle at the bottom of many containers.
Polyvinyl chloride (PVC) can leach phthaltes, known male reproductive toxicants. Marked with a 3.
Polystyrene is used in Styrofoam products. It may leach styrene (a neurotoxin) when it comes into contact with hot, acidic, or fatty foods. Marked with a 6.
Polycarbonate can leach bisphenol-A (BPA), an endocrine disruptor associated with a long list of health concerns. Baby bottles, "sippy" cups, 5-gallon water jugs, and reusable beverage bottles are typically made out of this plastic. Marked with a 7.

Treat to Eat

Keep up all the hard work. And for a little treat try this... chocolate cake, it may not be the kind you had in mind but it really is tasty. Have a great weekend all!

Flourless Chocolate Cake
Serves 8; 261 calories per serving, 6 g of fat
Ingredients:1/2 cup(s) matzah meal 1/3 cup(s) nuts, walnuts 2 large egg(s) 1 1/4 cup(s) sugar 2 teaspoon vanilla extract 1 cup(s) apple(s) 2 tablespoon cocoa powder, unsweetened 2 ounce(s) chocolate, semisweet 8 large egg white(s) 1/2 teaspoon salt
Instructions:
Preheat oven to 350°.
Combine matzo meal and walnuts in a food processor; process until nuts are finely chopped. Spread on a baking sheet and toast until fragrant, 5 to 10 minutes. Let cool.
Whisk eggs, 3/4 cup sugar, and vanilla in a large bowl until blended. Stir in the matzo mixture, apple, cocoa, and chocolate.
In a large, clean bowl, beat egg whites and salt with an electric mixer on medium speed until frothy. Increase speed to high and beat until soft peaks form. Add remaining 1/2 cup sugar 1 tablespoon at a time, beating until glossy, stiff peaks form.
Stir one-quarter of the beaten whites into the batter. Then gently fold in remaining whites with a rubber spatula. Scrape the batter into an ungreased 9-inch springform pan, spreading evenly. Tap pan lightly on counter to release air bubbles.
Bake torte until top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. With a knife, loosen edges of torte. Let cool in the pan on a wire rack. (Torte will sink in center.)
Remove torte from pan and place on a serving plate. Dust with confectioners' sugar and serve.

All or Nothing

If you haven't already, it's time to kill the all-or-nothing attitude. One great way to do that is to get real about setbacks. We are all bound to have lapses on the road to health and wellness, but it is critical that we learn how to handle small failures positively so that we can minimize their long-term destructive effects. One setback is one setback, it's not the end of the world, nor is it the end of your journey toward a better you.

Do the Work Pt. 2

I can only tell you to stick with it. I get frustrated just the same… we all do. It is upsetting to have a goal and not get the results right away. Continue working hard and take all the compliments that you get along the way. They are all sincere, and if you haven’t gotten to that point yet notice the change in yourself, after all you are the reason you are working so hard. Always remind yourself of why you are doing this, say it out loud, “This is FOR ME!”

Do the Work

I like to see people doing the work that will help them reach their goals. Most people don’t really know how strong they are or what their potential really is. Workouts are supposed to be work, and workouts are tough, but you are strong enough to do them. I set out to make a workout tough knowing that you'll only get stronger, and the stronger you get physically, the stronger you will become in every other way.

Share Your Vibes

One way to stay motivated is to acknowledge when you're feeling great. Get more mileage out of those good vibes, by sharing them with others. Not only will you be excited to report your success, you'll be inspiring your fellow workout buddies.
Sharing thoughts like:

I want to thank you for your positive energy and thoughts.
I am happy with my 1.4-pound weight loss, which puts me closer to my goal weight.
I got on the treadmill and made myself run for 65 minutes at 5.9 mph.
I managed to workout every day while I was out of town.
I missed some workout last week but this week I got some good workouts in and a couple of nice runs.

And I'm proud you're all making the most of your individual situations. You're doing fantastic work.

Happy Halloween

Thank you all for working so hard this week. Happy Halloween and be safe at whatever you are doing. Have a great weekend!

Peppered Swordfish with Cardamom-Carrot Sauce
Serves 4
1 teaspoon cardamom pods
3/4 cup carrot juice
1 1/2 teaspoons rice vinegar
1 teaspoon cornstarch
1/2 teaspoon sugar
salt, to taste
1 pound boned, skinned swordfish or halibut
1 teaspoon olive oil
1/4 teaspoon coarse-ground black pepper
1 tablespoon minced fresh chives (optional)

1. Preheat oven to 400° F.
2. Crush cardamom pods; remove seeds.
3. In a l-to-1 l/2-quart pan, mix cardamom, carrot juice, rice vinegar, cornstarch,and sugar until well blended. Stir over high heat until mixture boils; reduce heat to low and simmer, stirring occasionally, until reduced to 1/2 cup, 7 to 9 minutes.Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt and more vinegar if desired. Pour sauce through a fine strainer into a bowl.
4. Meanwhile rinse fish, pat dry, and cut into 4 equal portions. Rub fish with olive oil and sprinkle lightly with salt. Set a 10-to-12-inch nonstick frying pan (with oven proof handle) over high heat. When pan is hot, add fish and turn as needed to brown on both sides, 2 to 3 minutes total. Sprinkle black pepper evenly over fish.
5. Put pan in oven; bake until fish is opaque but still moist-looking in the center of the thickest part (cut to test), 5 to 7 minutes.
6. Transfer fish to rimmed plates. Spoon sauce evenly around fish, and sprinkle with chives.

NUTRITION PER SERVING
CALORIES 171 FAT 5.7 g (saturated 1.4 g) PROTEIN 23 g SODIUM 116 mg FIBER 1 g CARBOHYDRATE 5.5 g

Telling It Like It Is

Getting in shape is all about setting goals. Losing weight, building muscle, and ditching those unhealthy eating habits can be hard. You're dealing with some major lifestyle changes here. When you decide what you want, make it specific and concrete. For example, don't just say that you want to "lose weight." Ask yourself some questions. How much weight? Is weight loss really the most important thing? Is it more important that you climb your front steps with ease or lower your body-fat ratio? Think hard about what you want, and use a journal to keep track of your goals.

Knowledge Is Power

Identifying the issues that cause you to overeat is the first step, one of the most crucial. This information will empower you to find healthy, affirming behaviors to replace those self-defeating habits. Whatever your downfalls might have been in the past, there is a way to deal with them in the present. I'm not saying it's going to be easy, but you have to hang in there.

Exorcise

What kind of emotional demons are lurking in your or refrigerator? Well, it's time to find out and exorcise them once and for all. To succeed where you have failed, sometimes you have to take a step back, in terms of reaching your goal weight, "stepping back" means reviewing past and current self-defeating behaviors to identify where you got stuck, discouraged, or overwhelmed.

Here are several of the most common causes of overeating. These may be the excuses that are familiar to you.

1. EMOTION Do you overeat as a coping mechanism, to numb suffering, allay fears, combat loneliness.

2. REWARD Do you eat to reward yourself whenever you've done a good job on something?

3. SEEKING ACCEPTANCE Do you overeat because you're seeking social acceptance? Do you eat fattening foods at parties in order not to offend the host?

Be Proud Now

Don't wait until you reach your ultimate goal to pat yourself on the back, be proud now. Just taking the first step, working as hard as you are and reaching out for help is something to be proud of. And every achievement along the way should be rewarded. You deserve it!

Pacific Rim Chicken and Pork
Serves 10 (serving size is about 1/2 cup)

cooking spray (olive or canola oil preferred)
1 (1-pound) pork tenderloin, trimmed and cut into 2-inch pieces
1/4 cup low-sodium soy sauce
1 cup water
1/2 teaspoon black peppercorns
1 1/2 pounds skinless, boneless chicken breasts, cut into 2-inch pieces
1 (12-ounce) bottle rice vinegar
7 ounces fat-free, low-sodium chicken broth
7 garlic cloves, crushed1 bay leaf

1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add pork pieces; cook 4 minutes, browning all sides.
2. Add soy sauce, water, peppercorns, chicken, vinegar, broth, garlic, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 1 hour.
3. Uncover and increase heat to medium-high; simmer 20 minutes or until liquid is slightly syrupy. Discard bay leaf.

NUTRITION PER SERVING
CALORIES 104 FAT 4.2 g PROTEIN 23.7 g SODIUM 328 mg FIBER .3 g CARBOHYDRATE 1.7 g

Creature of Habit Pt. 3

If you tend to blow off your workouts until your vacation rolls around, or there's some other event, like a wedding, my best advise is to ease yourself back into your daily workouts. Without commitment, you won't be able to achieve the goals you truly desire. Put your life in perspective. Everything is a choice, from how you feel when you wake up in the morning to whether or not you floss your teeth at night. To make the right choices, you need to ask the right questions: What is my true goal, and how are the choices I'm making going to help me achieve that goal?

Creature of Habit Pt. 2

If you judge yourself every time you're in front of a mirror, try focusing on the things you love about yourself. When was the last time you looked in the mirror and told yourself how great your features are and how beautiful you look?

If you're constantly looking to the media for celebrity fitness trends, try finding more realistic role models, real people who've lost weight or achieved other goals similar to yours. They will be the most inspiring. Start paying attention to people you know.

Creature of Habit

Don't lose hope or beat yourself up over it if you're having trouble breaking bad habits. It's not that easy to change your ways. Just keep trying.
Start by replacing old habits with new ones. The key is to learn how to take care of and pamper yourself in ways that are life affirming, not self-destructive. Learn how to deal with sabotaging emotions by establishing some healthy patterns of behavior and investing in your physical and emotional well-being.

Fill Up on Fiber Pt.2

So fiber can help keep you regular and make you feel full. The FDA also considers it to be a powerful fighter against cancer, diabetes, and heart disease as well as digestive disorders and obesity.
As a general rule, you should eat as many veggies and as much salad as you possibly can (dressing is on the side) because this will make you feel full and keep you from overeating other, more fattening foods. Fill up.

Shrimp, Broccoli, and Sun-Dried Tomatoes with Pasta
Serves 4 (serving size is 2 cups)
1/2 cup sun-dried tomatoes, packed without oil
1/2 cup boiling water
3 cups uncooked farfalle (bow-tie pasta)
11/2 cups chopped broccoli
cooking spray
1 garlic clove, minced
1 pound large shrimp, peeled and deveined1/2 cup fat-free, low-sodium chicken broth1/2 cup (4 ounces) fat-free cream cheese
1/2 teaspoon dried basil
1/4 cup reduced-fat Parmesan cheese
1 teaspoons fresh lemon juice

1. Place tomatoes and boiling water in a bowl. Cover and let stand 30 minutes or until tender; drain and chop.
2. Meanwhile cook pasta according to package directions, omitting any added salt or fat. Drain.
3. Steam broccoli, covered, 4 minutes or until crisp-tender. Set aside.
4. Heat a large nonstick skillet over medium-high heat. Coat pan with cookingspray. Add garlic to pan; sauté 30 seconds. Add shrimp; cook 4 minutes. Addbroth and cream cheese, stirring to combine; bring to a boil. Reduce heat, andsimmer 2 minutes. Add tomatoes, broccoli, and basil; stir well. Cook 2 minutesor until thoroughly heated, stirring frequently. Remove from heat. Stir in pasta,Parmesan, and lemon juice. Serve immediately.

NUTRITION PER SERVING
CALORIES 427 FAT 3 g PROTEIN 39.8 g SODIUM 862 mg FIBER 5.6 g CARBOHYDRATE 58.7g

I've never known a man worth his salt who, in the long run, deep down in his heart, didn’t appreciate the grind, the discipline.-- Vince Lombardi

Fill Up on Fiber

How do you know if you're getting enough fiber in your diet? There are a couple of pretty obvious symptoms if you're not:

You should be having at least three bowel movements a week. If not, chin up and try adding more fiber-filled foods, like fruits, vegetables, and whole grains, to your diet.

You're hungry a lot. Well, you could be hungry for a number of reasons, including emotional ones, but fiber is also a legitimate suspect. Fiber helps you feel full, and if you're not getting that warm, fuzzy feeling of fullness, it may be because you need to eat more fruits, veggies, and whole grains.

The Right Exercises

Now that you know how your upper- and lower-leg muscles function, it's time to find exercises that will work them properly. To train the quads, choose any squat variation as you know there are tons. Hamstrings get a great workout with pelvic thrust exercises and on leg curl machines. Want to hit both the quads and the hamstrings with one exercise? Do any lunge variation.

Calorie Countdown Pt. 3

Checking the information on the label can be frustrating and confusing at first, but now that you know to do it, you will never miscount calories again. You'll also be able to make changes and adjustments so that you stay within the guidelines of your personal caloric intake. Don't let misleading packaging screw with your diet. Fight back by educating yourself and actually reading the labels.

Calorie Countdown Pt. 2

Remember that calories are usually listed per serving, NOT per container. Be sure to read the fine print because those marketing people can really be tricky. For instance, on the label of a pint of ice cream, you might discover that there are roughly 300 calories per serving and 4 servings per container, meaning that this pint contains a whopping total of 1,200 calories while the front of the container trumpets that it has fewer calories that its competitor.

Happy Friday!!!

Here is a quick treat that will keep your tummy from rumbling. Have a great weekend and stay active.

Low-Fat Low-Carb Turkey Wrap
Serves 1

1 large leaf green lettuce1/4 teaspoon mustard
2 slices low-sodium oven-roasted turkey breast2 slices tomato
Freshly ground black pepper, to taste

Lay the lettuce leaf flat, and evenly spread mustard on it. Lay down the turkey and tomato. Season with pepper to taste. Tightly roll up the lettuce leaf and enjoy.

NUTRITION PER SERVING
CALORIES 32 FAT 1 g PROTEIN 6.2g SODIUM 103 mg FIBER .4g CARBOHYDRATE 2.8 g

Calorie Countdown

Reading food labels can help you make smart food choices that'll contribute to your healthy diet, but are you sure you know how to calculate the calories of the food you're eating?
Start by checking the serving size and the number of servings in a package. Serving sizes are standardized and measured into units such as cups (and sometimes "pieces"), which makes it easier to assess the information, so you don't have to squint at labels for hours on end.

Out of Sight, Out of Mouth

Usually we're so wrapped up in our problems that we can't see how simple it is to solve them. Some one who drives to work every day past a doughnut shop, sure enough, they would find themselves stopping there constantly. By simply taking another route to work, just to eliminate the temptation would give the result of weight loss, maybe two pounds in a week just from this simple change in a daily routine.

Be Prepared

Now that you've decided to lose weight, think of yourself as being on a mission. The key to success is having a game plan for every situation that might throw you off course. This stuff isn't brain surgery, it's common sense. If you take the time to think ahead, you can come up with ways to combat every situation. Here are a few surefire strategies:
Go through your kitchen and throw out all the junk food and processed garbage immediately. Don't buy these foods anymore, just eliminate them from your kitchen entirely. You are better off not eating that stuff. Reacquaint yourself with your local supermarket, find the healthy sections, and try to avoid foods that make you feel powerless.
If food in the office is your downfall, steer clear of it entirely. Take a different route and avoid the vending machines, or the frightfully fattening foods in the cafeteria. Bring healthy snacks and meals from home to stash in your desk. Do whatever you can to stay away from anything that might throw you off course and hamper your success.

Setting Daily Goals

You can't achieve success if you are not moving toward something, so before you do anything else, you have to establish both short- and long-term goals. Need some motivation? Here are examples of what you can accomplish today:
Make NO EXCUSES!
Stay on track
To work harder than yesterday...I was a little easy on myself yesterday
NO BAD SNACKS TODAY!
PUSH it on the elliptical
No cheating — chocolate is a killer when it's sitting right in front of you
Check out a martial arts course, Krav Maga, tonight
Plan dinner (because it's a busy night and when it gets busy what is not thought of is...dinner)
Not to procrastinate with my circuit exercises
Drink water instead of soda
What short-term goal can you commit to right now that will help you reach your larger goals?

Why Buy Fresh? Pt.3

Local farmers often feature more varieties of individual types of produce than the supermarket. You'll probably find more kinds of greens rarer types of fruits and vegetables, as well as some other things you don't usually see in the mass-produced aisles of the supermarket, like homemade cheeses, honeys, and granolas.

Why Buy Fresh? Pt.2

At the farmers' market fruits and veggies that are seasonal, this means that the farmers are harvesting them at the peak of their natural season and the height of their taste. Another benefit to shopping for produce by seasonality is that you get variety built into your shopping list because you're not choosing the same old thing available to you at the supermarket all the time.

Why Buy Fresh?

There are many great reasons to buy fresh foods, the best one is: fresh food tastes better! For instance, a tomato from the farmers' market really tastes like a tomato; whereas tomatoes from the supermarket often taste like watered-down version.

Fresh is the key word here, people. At your farmers' market you'll find food that has been grown locally, as opposed to packed up and shipped over the course of days from other parts of the country. The sooner you buy farm-fresh produce after the harvest, the more nutrients you and your family will have the opportunity to absorb.

Chow Time

Has anyone ever told you that you need to eat dinner early in order to lose weight? Well, they were wrong. It doesn't matter when you eat your calories, it only matters how many calories you eat. Look at the Europeans, they eat dinner at 10 p.m. , and they're skinnier than us Americans. The idea that you should refrain from eating late at night is an old dieting myth. Eat when you want, just keep track of your calories.

Grilled Veggie Salad
Serves4 (serving size is 1/2 cup)
You can be creative with the vegetables you throw into this healthful salad—use whatever is in season and locally grown.
1 teaspoon chopped fresh rosemary
1/8 teaspoon freshly ground black pepper
2 1/2 teaspoons olive oil
1 tablespoon raspberry-flavored vinegar
1 clove garlic, minced
2 ears fresh corn, husked
1 small zucchini, cut in half lengthwise (about 1/4 pound)
1 small yellow squash, cut in half lengthwise (about 1/4 pound)
1 large red bell pepper, cut into quarters
1 medium eggplant, cut in half lengthwise (about 1 pound)
2 (1/2-inch) slices red onion
1 large unpeeled tomato, cored and cut in half crosswise
cooking spray
1. Combine rosemary, black pepper, olive oil, vinegar, and garlic in a bowl; stir with a whisk until blended. Brush ears of corn and the cut surfaces of the re­maining vegetables with half the olive oil mixture, and set aside.
2. Coat grill rack with cooking spray; place on grill over medium-hot coals. Place vegetables, cut sides down, on rack. Cook 5 minutes; brush with remaining olive oil mixture. Turn vegetables over, and cook an additional 5 minutes or until tender. Remove from grill; cut each ear of corn into 6 pieces. Cut each onion slice into quarters. Cut remaining vegetable pieces in half.

NUTRITION PER SERVING
CALORIES 128 FAT 3.9 g PROTEIN 3.9g SODIUM 18mg FIBER 5,2 g CARBOHYDRATE 23.5 g

Even Keel

If you're still questioning how much to eat the golden rule is never to let your daily calorie allowance fall below 1,200 if you are a woman and 1,500 if you are a man. Falling below these daily allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue. Along the same lines as not eating enough and having an energy crash, caffeine, alcohol, sugar, and chocolate are all known for mood-altering effects, ranging from waking you up to calming you down, but they can also trigger mood swings, irritability, and feelings of anxiety and stress.

No Skipping Meals

Skip breakfast? Not hungry for dinner? Not only does skipping meals slow your metabolism but it can lead to overeating, because when you do eat, you're overly hungry. There are a lot of theories out there about when and how often you should eat to maximize your weight-loss results. When you're trying to get to your weight-loss goals, it is essential to maintain blood sugar levels to prevent energy crashes and appetite cravings that could throw you off course. I've found the most effective way to do this is to eat every three hours, without skipping a single meal. This will help keep you fueled for the day and your workouts.

Sodium

Sodium know best as table salt, but salt and sodium are hidden in all kinds of products, including packaged, frozen, canned, and fast foods, condiments, and many others. Excess sodium can raise your blood pressure and slow your metabolism.
Your body needs a steady flow of water in and out to effectively metabolize your fat. If the water gets stuck in your cells, it will slow your metabolism and, therefore, your ability to burn fat. Now, don't make yourself crazy over this, because there is sodium in everything, you can't avoid it. Just be conscious of it and minimize it where you can.

Moderation, Not Deprivation

There are only two types of foods I really want you to avoid: processed foods and foods that are loaded with Trans fats. A glass of wine is not bad at all. As long as you can have things in moderation, you'll be fine. Who in the world would want to live a life without little indulgences? The key is to drink one glass of wine, not the whole bottle. Enjoy some organic peanut butter once in a while, not two or five servings each day, and most certainly not a whole jar. It's not so much about dieting as it is about learning to live differently.

Eat Enough

Remember not eating is the same sin as eating too much. So find your happy medium and stick to it. Have a great weekend, try to stay dry and be safe.

Shrimp and Asparagus Salad
Serves 4 (serving size is 1 3/4 cups)
If you cannot find white asparagus, you can use regular asparagus in this recipe.

1 cups (1 -inch) sliced asparagus (about 1/2 pound)
3/4 pound medium shrimp, peeled and deveined
1/2 teaspoon freshly ground black pepper, divided
1 teaspoon vegetable oil
2 cups torn spinach
1 (19-ounce) can cannellini beans, drained and rinsed
1/2 cup chopped Vidalia onion
1 garlic clove, minced
1/4 cup fat-free, low-sodium chicken broth
1 tablespoon chopped fresh parsley
2 tablespoons fresh lemon juice1 tablespoon cider vinegar


1. Steam asparagus, covered, 3 minutes. Drain and rinse with cold water.
2. Sprinkle shrimp with 1/8 teaspoon pepper. Heat oil in a medium nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes. Remove from pan; place in a large bowl. Add asparagus, spinach, and beans to shrimp; toss well.
3. Place onion and garlic in skillet on medium heat; cook 3 minutes or until soft, stirring frequently. Remove from heat; add remaining pepper, broth, and the re­maining ingredients. Drizzle the dressing over the salad; toss to coat. Serve im­mediately.

NUTRITION PER SERVING
CALORIES 205 FAT 2.8 g PROTEIN 21.5 g SODIUM 278 mg FIBER 5.5g CARBOHYDRATE 19.1 g

Are You Eating Enough? Pt. 4

By staying on this calorie allowance and exercising at least five hours a week. You probably won't lose much weight if at all for at least four weeks, but the good news is that you won't gain either, and hopefully you will have gotten your metabolism back on track permanently. After about four weeks or so, you should start to lose weight, and then you can begin to vary your daily calorie intake, as long as you never drop below 1,200 calories. Now, go get something to eat.

Are You Eating Enough? Pt. 3

You have a set number of calories that your body should have in order for all systems to run correctly, and you should not vary them too often. Much like I say about everything else, you will need consistency and time to get your metabolism back up to speed and set your body right again.

Are You Eating Enough? Pt. 2

Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable material during periods of starvation, and it considers fat to be necessary to insulate your organs for survival.

A deficit of daily calories will lead to a horrible cycle of up and down or yo-yo dieting. You'll starve yourself and end up losing muscle, and when you begin to eat the right amount of calories, your body will pack on the pounds in anticipation of another "famine."

Are You Eating Enough?

We are all trying not to go over our allotted calorie amounts each day, but how many of you are having trouble eating enough calories? It may not seem like a big deal to consume a hundred or so fewer calories than you're supposed to each day, but that's a dangerous, and incorrect, assumption.

It is absolutely 100 percent essential to eat enough calories. If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will slow and maybe shut down.

Are You a Binge Eater? Pt 3

Do something to screw up your binge. In other words, pamper yourself with something that's positive as opposed to self-destructive. Get a mani-pedi, go play golf, take a bubble bath, or go hunting. There are many places to go and activities to take part in that'll also lead you away from food temptations.

Real work takes time, so it's good to have some techniques to fall back on when life gets the better of you. Take it one day at a time. If you do end up in a binge, work out a little harder the next day. Every day is a new one.

Are You a Binge Eater? Pt.2

Decorate your fridge with stuff that motivates you. Besides the drawings I have from my nieces and few of the kids from church. I have words that I have cut out and put on magnets or have written in erasable marker. Words like: Think, push, power, strength. And I have pictures of people that motivate me, mostly my family. I have heard of people putting a picture of themselves on their frig or a role model they want to look like.

Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing. Plus a lot of time we just eat when we are board, so talking with someone will give you something to do.

Are You a Binge Eater? Pt.2

Decorate your fridge with stuff that motivates you. Besides the drawings I have from my nieces and few of the kids from church. I have words that I have cut out and put on magnets or have written in erasable marker. Words like: Think, push, power, strength. And I have pictures of people that motivate me, mostly my family. I have heard of people putting a picture of themselves on their frig or a role model they want to look like.

Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing. Plus a lot of time we just eat when we are board, so talking with someone will give you something to do.

Are You a Binge Eater?

If you're inclined to binge, the most important thing to do for yourself is to examine the emotional reasons behind your problem. I know that processing such emotions is hard and takes time, but here are some good techniques to help you modify your behavior and combat binge eating in the future:

Banish binge foods from your environment. Don't buy or store stuff that you can binge on. After all, you can't eat what's not there.

Try taking up a hobby. Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.

Lador Day Weekend

Happy holiday weekend everyone! I hope you have learned a little about some of the “food” we talked about this week. And if were things you already knew about, maybe we can make it a point to incorporate into our lives. Make good choices at those cookouts and be safe. Maybe you can take this item to share with all your family and friends.

Scallops in Shiitakes
Serves 8 (serving size is 3 stuffed mushrooms)

24 medium shiitake mushroom caps (about 1 1/2 inch in diameter)
1/4 teaspoon freshly ground black pepper
12 medium sea scallops (about 1 pound), cut in half
2 tablespoons prepared pesto

1. Preheat oven to 450°F.
2. Arrange the shiitake mushroom caps in a shallow baking dish. Sprinkle the black pepper onto the caps. Place 1 scallop half into each mushroom cap. Spoon 1/4 teaspoon pesto onto each scallop half. Bake the mushrooms for 10 minutes or until the scallops are done.

NUTRITION PER SERVING
CALORIES 99 FAT 3 g PROTEIN 12.3g SODIUM 138mg FIBER 1.8g CARBOHYDRATE 7.5 g

Eat Right

I'm not just talking about the right foods here. I'm talking about sitting down and eating your meals properly. Don't eat while standing up, in the car, or when you're on the go. If you sit down at the table, take your time, and relax while you eat, you'll be less likely to snack on a bunch of junk between meals. I know it seems you can multi-task if you eat while you’re doing something else, but you actually are more likely to over eat. So take a few minutes and sit at your table desk or at the counter and eat right.

Soda Quota

Regular soda is definitely out because it a major calorie overload, but guess what, I don't want you drinking diet soda either! After you stop drinking it every day, you could definitely feel the difference being off those chemicals! As I've learned more about health and wellness, I've become very aware of what it is that I put into my body. The FDA has not ban these products, but there is plenty of research about aspartame (the sweetener in Diet Coke). The main thing I want you to do is try your best to limit your exposure to it. If strictly water is out of the question, drink unsweetened ice tea or coffee, they both have zero calories. If you need to sweeten your coffee or tea, try xylitol, stevia, or if you have to sucralose (Splenda). Xylitol is a naturally occurring sweetener that's extracted from the fibers of certain fruits and vegetables, and stevia comes from a South American plant. You've hit your quota, now's the time to look for alternatives to rid you of your soda.

Wing...Don't Stop!

Low cost dining spots like wing joints have become some of the country's fastest-growing chains. Buffalo Wings restarants are now the nation's fastest-growing franchised restaurant. Several recent surveys have confirmed that tighter food budgets are causing more consumers to seek out less expensive dining options. But, folding wings into your dining lineup too frequently could lead to a seriously expanding waistline. Here’s the low down on the calorie counts of several popular wing spots:

Lone Star, chicken wings appetizer: 1,759 calories
Applebees, 1 order boneless Buffalo wings, 1,724 calories
Zaxby’s, large order wings & things, 1,673 calories
Wingstop, 10 Cajun wings, 1,590 calories
Old Chicago, best Buffalo chicken wings, 1,562 calories
Chi-Chi’s, 1 order Tex-Mex BBQ wings, 1,421 calories
Chili’s, boneless Buffalo wings, 1,250 calories
Hooters, 5 chicken wings, 866 calories
Pizza Hut, 10 hot wings, 600 calories
KFC, 1 order of 5 boneless fiery Buffalo wings, 420 calories

Most adult women need about 1,600 calories a day and men 1,800 – 2,000. That means a single wing order can provide a quarter to well over 100% of the calories needed in an entire day. Not to mention the fact that each wing contains 1 gram of artery clogging saturated fat not including the blue cheese or ranch.If you’re a health and budget conscious wing fan, here are a few alternatives:

Try a Veggie Alternative: Morningstar Farms (frozen), 5 veggie buffalo wings, 200 calories
Make Your Own! Ingredients:One 4-oz grilled chicken breast, sliced into strips (120 calories), red hot sauce (0 calories), 1 cup celery stalks (15 calories), dip made from one quarter cup reduced fat sour cream (90 calories) and 2 Tbsp crumbled blue cheese (50 calories). Total = 275 calories, a much healthier meal with enough room to add a serving of whole grains like popcorn or fresh fruit!

Life is in the Journey

Life is in the journey, not the destination, so do what you can and take it one day at a time. Go slow; do it right; make it permanent, then help out others who are where you were. Get psyched to help someone, especially when they're feeling like giving up on their fight.

You're Worth It

Change is painful and often requires some struggling, but remember, it's so worth it. Every time you grunt it out and push yourself physically, you will grow even stronger and more confident in your abilities. You are stronger, healthier, and happier.

Shrimp and Scallop Pesto
Serves 2

1pound sea scallops or medium shrimp, peeled and deveined1/4 cup prepared pesto
2tablespoons olive oil
2 tablespoons chopped fresh parsley
8 cherry tomatoes, halved

1. Bring 4 cups water to a boil. Add scallops or shrimp; remove from heat. After8 minutes, remove scallops or shrimp with slotted spoon.
2. In a large bowl, mix pesto, olive oil, and parsley. Stir in scallops. Before serving,gently toss scallop mixture with cherry tomato halves.

NUTRITION PER SERVING
CALORIES 490 FAT 29 g PROTIEN 44g SODIUM 270 mg FIBER 2g CARBOHYDRATE 10 g

Write It Out.

We write down so many things during the day, and for what? To remember what we have to do, need to buy or to communicate with someone. So why don’t we do the same thing when it comes to our food? It is time to man (or woman) up and face what we eat. Seeing what we eat during the course of a day can really set your body in a good rhythm of when to eat and what to eat. Remember food is not the enemy. Our choice of food can be if we let it.

Don't Beat Yourself Up!

Hey, we all slip, the part that matters is what do you do after you slip. Do you fall of the wagon completely (nutritional suicide) or do you go back to the game plan (like an Olympic athlete)? We are all here for you, and we all know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let's see how you do.

Don't Panic

You can and will lose weight. Even if you're eating more than the meal plan calorie allowance, you can still lose, it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn those extra calories you might take in if you have a bad day.

Think About What Soothes You

Steer yourself toward positive feelings of self-worth, and you will pick activities and behaviors that inherently contradict self-loathing and self-destructiveness.

Examine Your Hunger

The next time you feel really hungry between meals, consider the last time you ate. If it was less than an hour or two earlier, your stomach isn't growling, and you're not weak or tired, it's likely that you're emotionally unsatisfied rather than genuinely physically hungry.

Sleep!

There are two hormones that regulate our appetite, both of which are directly affected by how much sleep we get: leptin and ghrelin. Together, these hormones work in a kind of checks and balances system to control feelings of hunger and fullness. Getting the right amount of shut-eye will help curb your appetite.

Fill Up the Healthy Way

If you think you're suffering from a food addiction, the first step is to make sure you're eating correctly. If you're certain that you are eating as you should for yourself and you still feel hungry all the time, consider this: At the end of the day, sometimes life just sucks in a way that can't be reasoned with or rationalized. The key is to take care of you with a strategy that is life-affirming, not self-destructive. You need to learn to establish some healthy patterns.

In the meantime, I will give you some tricks to make you feel full so you don't have to eat yourself out of house and home in your quest to satiate that hunger:

Drink tons of water. When you feel as if you're starving, pour yourself a huge glass of water or grab a bottle it will help quell the urge to snack.

All or Nothing

If you haven't already, it's definitely time to kill the all-or-nothing attitude. One great way to do that is to get real regarding setbacks. We are all bound to have lapses on the road to health and wellness, but it is critical that we learn how to handle small failures positively so that we can minimize their long-term destructive effects. One setback is one setback, it's not the end of the world, nor is it the end of your journey toward a better you.

Keep Working Hard

Keep up with all the hard work. Remember to take advantage of the weather when you can and go for a jog or maybe a swim. Have a great weekend!

Roasted Striped Bass with Warm Lentil Salad
Serves 4

1 cup small French green or brown lentils, sorted and rinsed1/4 cup caramelized onions
1/2 cup canned roasted red peppers, cut into strips
3 tablespoons sherry vinegar
2 tablespoons chopped fresh parsley1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 boned, skinned striped bass or other firm-fleshed white fish fillets (about 6 ounces each)freshly ground black pepper, to taste
lemon wedges

1. Preheat oven to 400° F.
2. In a 4-to-5-quart pan over high heat, bring lentils and 1 quart water to a boil.Reduce heat, and simmer until lentils are tender, 25 to 30 minutes. Drain andreturn to pan. Stir in caramelized onions, red peppers, vinegar, parsley, cumin,and cayenne pepper.
3. Meanwhile rinse fish and pat dry. Sprinkle lightly all over with black pepper.Arrange pieces slightly apart in a foil-lined 12 x 15-inch baking pan. Bake untilopaque but still moist-looking in the center of the thickest part (cut to test),about 6 minutes.
4. Mound lentil salad equally on four dinner plates. Using a wide spatula, topeach mound with a piece of fish. Serve with lemon wedges.

NUTRITION PER SERVING
CALORIES 408 FAT 5.9 g PROTEIN 46 g SODIUM 151 mg FIBER 8.2 g CARBOHYDRATE 44 g

Cut Down on the Caffeine

Caffeine is all over the place: coffee, tea, soda, energy drinks and pills. Not to get on my soap box, but caffeine isn't the best choice. Drinking too much of it, can causes your adrenal glands to dump adrenaline into your blood like it's going out of style. And when the caffeine leaves your system, your adrenal glands will be depleted and you'll be left feeling weak and tired. Caffeine also speeds the rate of oxidation, which is the exact opposite of what you want your nutrients to do. So do your best to limit your intake.

Alcohol Is Not Your Weight-Loss Buddy

Whether it's cocktails on ladies' night out, a beer at the pub, or a glass of wine with a delicious gourmet meal, most people enjoy a drink every now and again. But remember it's important to know which ones are truly bad for you.
Alcohol can sabotage your weight-loss efforts. It's a simple carbohydrate and your body treats it as sugar when breaking it down. Alcohol also causes an increase in blood sugar and fat storage, and because it doesn't contain any fiber, it will also cause a sugar crash as well as an increased appetite for carbs.
It's also a good idea to eat something around the time you're going to be drinking. Try to have a meal that's high in protein, which will help curb the release of carbs from the alcohol and create more balance in your blood sugar levels. The meal will also serve to fill you up so you'll be less likely to make unhealthy food decisions or succumb to cravings when you're hungry and tipsy later.

Post It

In addition to sharing your great moments with family and friends, journal them at home. Every day, make an effort to acknowledge at least one thing you did that made you feel good. Keep a list of your favorites next to your bed or by your bathroom mirror to remind you to start and finish each day with a great attitude.

Stay Motivated

Share Your Good Vibes! One way to stay motivated is to acknowledge when you're feeling awesome. To get even more mileage out of those good vibes, share them with others. Not only will you be excited to share your success, you'll be inspired by your fellow workout buddies.
Examples are telling people that you are seeing changes in your mood or energy. Or report that you lost pounds, or even better, inches. Maybe you used to ride your bike around the block and think "I can't make it". Now you can go on 10-mile rides for fun. Or maybe you have mastered the elliptical because after 2 minutes you thought you would die and now you can do 20-30 minutes. Share all your good conquests.

Lables, Lables, Lables

Read those labels and really try to understand what it is that you are really putting into your body. This will take practice, but with a little time you will be able to pick all the right stuff. Go out and get the ingredients to make this.

Peppered Swordfish with Cardamom-Carrot Sauce
Serves 4
1 teaspoon cardamom pods
3/4 cup carrot juice
1 1/2 teaspoons rice vinegar
1 teaspoon cornstarch
1/2 teaspoon sugar
salt, to taste
1 pound boned, skinned swordfish or halibut
1 teaspoon olive oil
1/4 teaspoon coarse-ground black pepper
1 tablespoon minced fresh chives (optional)

1. Preheat oven to 400° F.
2. Crush cardamom pods; remove seeds.
3. In a l-to-1 l/2-quart pan, mix cardamom, carrot juice, rice vinegar, cornstarch,and sugar until well blended. Stir over high heat until mixture boils; reduce heat to low and simmer, stirring occasionally, until reduced to 1/2 cup, 7 to 9 minutes.Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt and more vinegar if desired. Pour sauce through a fine strainer into a bowl.
4. Meanwhile rinse fish, pat dry, and cut into 4 equal portions. Rub fish with oliveoil and sprinkle lightly with salt. Set a 10-to-12-inch nonstick frying pan (with oven proof handle) over high heat. When pan is hot, add fish and turn as needed to brown on both sides, 2 to 3 minutes total. Sprinkle black pepper evenly over fish.
5. Put pan in oven; bake until fish is opaque but still moist-looking in the center of the thickest part (cut to test), 5 to 7 minutes.
6. Transfer fish to rimmed plates. Spoon sauce evenly around fish, and sprinkle with chives.

NUTRITION PER SERVING
CALORIES 171 FAT 5.7 g (saturated 1.4 g) PROTEIN 23 g SODIUM 116 mg FIBER 1 g CARBOHYDRATE 5.5 g

What's in That? Pt. 2

Many processed foods on the market today also contain way too much added salt, which can lead to high blood pressure and other health problems. So read labels before you buy canned, frozen, and packaged goods, and look for lower-sodium varieties.
Another ingredient to watch out for is "hydrogenated" or "partially hydrogenated" oil, which signifies the presence of trans fat, the worst type of fat for your heart. Look for products with zero grams or NO trans fat on the Nutrition Facts panel.
In fact, when shopping, a good rule of thumb is to go for the food products with the fewest ingredients, and ideally, only ingredients that you recognize and can pronounce!

What's in That?

We tend to overlook a critical question about a particular food: What's in it? This week, make a small change in your grocery-shopping routine and read the ingredients lists on food labels to help yourself make educated decisions about what goes in your cart.
Many food products sold today are full of additives that can contribute to poor nutrition. For example, refined sugar is packed into many "healthy" foods, like cereals and flavored yogurts, providing empty calories with no nutritional benefits. So do yourself a favor and watch out for it on the ingredients list, where ingredients are listed in order of quantity, from most to least. Avoid products in which added sugar or also called high-fructose corn syrup, dextrose, glucose, cane sugar, and corn syrup is one of the first ingredients. Also watch out for artificial sweeteners, which are not necessarily safe in excessive amounts.

Stay the Course

So you're on your way to achieving your weight-loss goals. Feels good, right? Remember, you want total health. These changes should be implemented into your life. They've got to be PERMANENT. You might reach your goal, but that doesn't mean you can cheat, get lazy, or stop counting your calories.
Keep in mind, all this work, mental and physical, is helping you look at your life in new ways, with deeper insight and understanding. The bottom line is this: You can never go back to your old way of life if you want to maintain your new physique. There is no relapse. All those behavior modifications and healthy, life-affirming habits you learned have to stay in place every day for the rest of your life.
The good news is that it will get easier. You'll get accustomed to how awesome it feels to treat yourself well, not to mention how awesome you look every time you catch your reflection in a store window or look in the mirror. Eventually, behaviors and choices you've had to think through will become gut instinct.

Get a Leg Up

Are you tired of covering up your legs? Just do some exercises effectively target those areas. Once you do, you'll be on your way to flaunting those gams.
Let's take a good look at the upper and lower legs:
Upper Legs
The two main muscle groups of your upper legs, more commonly known as the thighs are the hamstrings and quadriceps.
· The hamstrings are located on the back of your upper legs. This muscle group is responsible for knee flexion. Knee flexion is the movement that brings your heels toward your buttocks and hips.
· The quadriceps are the muscles on the front of your upper thighs. The main function of the quadriceps is knee extension. Knee extension is the movement that straightens the legs.
Lower Legs
The two major muscle groups in your lower legs are the calves and dorsi flexors.
· The calves are located on the back of your lower legs. They are involved in plantar flexion. Plantar flexion allows us to extend our ankles and point our toes.
· Dorsi flexors are located on the front of your lower legs and are primarily used for dorsi flexion, or flexing your ankles.
The Right Exercises
Now that you know how your upper- and lower-leg muscles function; it's time to find exercises that will work them properly. To train the quads, choose any squat variation. Hamstrings get a great workout with pelvic thrusts exercises and on leg curls. Want to hit both the quads and the hamstrings with one exercise, try doing any lunge variation.

Take it Easy

Take some time for yourself this weekend after you try this little breakfast treat.

Mushroom and Bell Pepper Omelet with Fontina
Serves 4 (serving size is 1 wedge and 1 tablespoon sour cream)

1 teaspoon olive oil, divided in halfcooking spray
1/4 cup chopped green onions
1/2 medium green bell pepper, thinly sliced
2 cups (about 6 ounces) sliced shiitake mushrooms1/2 cup chopped, seeded plum tomato
1/8 teaspoon freshly ground black pepper
2 teaspoons chopped fresh parsley
8 large eggs
2 large egg whites
1/2 teaspoon butter
1/2 cup (2 ounces) shredded fontina cheese
1/4 cup reduced-fat sour cream

1. Heat 1/2 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add green onions; sauté 1 minute. Add bell pepper; sauté 1 minute. Add mushrooms; cook 3 minutes, stirring frequently. Stir in tomato and black pepper; cook 30 seconds. Remove vegetable mixture from pan; cover and keep warm.
2. Place parsley, eggs, and egg whites in a bowl; stir well with a whisk to combine.
3. Place 1/2 teaspoon oil and butter in skillet over medium-high heat until butter melts. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on opposite edge of omelet. Continue cooking untilthe center is just set (about 7 minutes).
4. Spoon vegetable mixture evenly over 1/2 of omelet; top vegetable mixture withcheese.
5. Loosen omelet with spatula; fold in half. Carefully slide omelet onto a serving platter. Cut omelet into 4 wedges; top with sour cream. Serve immediately.

NUTRITION PER SERVING
CALORIES 272 FAT 17.7g PROTEIN l9.4g SODIUM 176mg FIBER 1.3 g CARBOHYDRATE 7.1 g

Wrap up the "Unwind"

Remember to take some time to release some stress it is just as important to your health. Now I did not say to overdo it. We all know that too much of a good thing is never a good thing. So stay smart and take a little time each day you touch base with yourself. It is beneficial to helping you meet a goal. Control stress when it starts to creep up on you.

Time to Unwind Pt. 6

Hug Someone You Love
Never underestimate the power of affection to help comfort you. Not only is physical contact considered a basic human need, but research shows that it lowers the risk for both depression and the ill effects of stress. A hug is not just a hug; it's a demonstration of emotional support, which is possibly the most precious tool you can keep in your Relaxation Tool Kit.

Time to Unwind Pt. 5

Make Music
Prepare the ultimate playlist of your favorite soothing songs. The type of music doesn't matter, it will mostly depend on your individual taste, you might find classical or jazz relaxing, or perhaps you prefer rock, whatever works for you. Upload the songs to your iPod or burn a CD, then pump the tunes when stress strikes. Listening to music you love can increase your deep breathing and improve your mood.
Take a Walk in the Park
It's not a coincidence that many popular relaxation CDs include the sounds of nature. Whether you're walking in the woods, sitting on a beach, or strolling through a city park, nature will rejuvenate your mind, body, and spirit. Be encouraged to relax outside in natural settings whenever possible.

Time to Unwind Pt. 4

Drink a Cup of Tea
Tea, the second most widely consumed beverage in the world (after water). Green, black, and red teas all contain health-promoting antioxidants. Herbal teas, in the form of tisanes and infusions, have been used medicinally for centuries and are popular today in helping people relax. Chamomile, in particular, is known for its soothing effects. Take time out from your busy schedule to sit down and enjoy a cup each day, to ease your body and your mood.
Lose Yourself in Drama
When a temporary time-out from daily life is what you need, turn to a good movie or book. Losing yourself in a drama or funny story can help push your stressors aside.

Take Some Relaxation Time

During your busy weekend time a small amount of time to relax. We will continue to learn some other relaxation methods. Good job this week, keep up the good work.

Peruvian Beef Kebabs
Serves 6 (serving size is 1 skewer)
Beef
1 1/2 pounds boneless sirloin steak, trimmed and cut into 1/2-inch pieces
3 tablespoons red wine vinegar
2 teaspoons ground hot paprika
1 teaspoon freshly ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
Fiery rub
1 teaspoon ground hot paprika
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground turmeric
1 tablespoons chopped fresh flat-leaf parsley cooking spray (olive or canola oil preferred)

1. To prepare the beef, combine all beef ingredients in a large bowl; toss well.Cover and chill 3 hours.
2. To prepare fiery rub, combine paprika, pepper, turmeric, and parsley.
3. Preheat grill to 425° F.
4. Remove beef from bowl, discarding marinade. Thread beef onto 6 10-inch skewers. Press fiery rub onto beef. Place kebabs on grill rack coated with cooking spray; grill 6 minutes or until desired degree of doneness, turning once. Let cool and serve.

NUTRITION PER SERVING
CALORIES 188 FAT 7 g PROTEIN 26.3g CALCIUM 23mg SODIUM 109mg CARBOHYDRATE 3.4 g

Time to Unwind Pt. 3

Take an Essential Bath
There's nothing like a hot bath to help you unwind after a difficult day, and adding bath salts and essential oils can intensify those calming effects. The National Association for Holistic Aromatherapy also suggests these essential oils for relaxation: ylang-ylang, geranium, peppermint, lavender, lemon, sage, chamomile, and rosemary.
Try Meditation
Clearing your mind through meditation is an ancient spiritual tradition, but it is also used to treat anxiety, depression, and stress-related and other health problems. There are no rules: You can meditate alone or with a group, using a CD or silence, you can even meditate while walking. Meditation reduces stress by slowing your heart rate, balancing your blood pressure, and increasing deep breathing.

Time to Unwind Pt. 2

Enjoy a Deep Massage
Therapeutic treatments such as massage, acupressure, and acupuncture, can not only relieve pain when our bodies ache or feel tense but also help fulfill our need to be physically comforted. In particular, deep-tissue massage and acupuncture are important to help reduce stress and achieve relaxation. Use them to help loosen tight muscles, alleviate pain, and improve overall sense of well-being.
Smell the Roses
Scented essential oils, candles, natural room sprays, incense, perfume, fresh-cut flowers, and even the aroma of foods, anything that smells good to you can help you relax. Keep your preferred scents in places where you often experience stress, such as at your work desk or in your car for getting through rush-hour traffic.

Time to Unwind

While some types of stress can be beneficial, helping you meet a challenge or a goal, other kinds of stress are, well, bad. Try to control stress when it starts to creep up on you. If you're looking to unwind, try these chill-out methods. A different methods each day and guess where we will start.

Get a Good Workout
Exercise is an excellent tension tamer. It loosens up your body, activates your endorphins, and makes you feel great. Whether you work out in a gym, on your own, or at a Pilates, yoga, or dance class, your body will benefit and you'll reduce stress at the same time.

Killer Core

Everybody wants a strong core. You'll never get bored as you work your way toward strong foundation
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.
Basic Plank (beginner) Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute.
Plank Twists (intermediate) Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Extended Plank (advanced)Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and intensity on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.

Friday!

Have a great weekend. Maybe spend some time setting up your new and improved pantry. While you at it try this treat.


Ginger-Lime Swordfish
Serves 4 (serving size is 1 swordfish steak and 2 tablespoons sauce)

2 teaspoons grated lime zest
1/2 cup fresh lime juice (about 2 limes)
1/4 cup honey
2 tablespoons ground ginger or 2 teaspoons fresh, minced
2 tablespoons minced green onion
1 tablespoon low-sodium soy sauce
2 teaspoons minced garlic
4 (6-ounce) swordfish steaks (about 3/4 inch thick)
cooking spray
1/4 teaspoon freshly ground black pepper

1. Preheat broiler to high.
2. Combine first 7 ingredients in a small saucepan. Dip each steak into the limemixture to coat.
3. Place fish on a broiling pan coated with cooking spray. Sprinkle with black
pepper. Broil 10 minutes or until fish flakes easily when tested with a fork.
4. While fish cooks, place lime juice mixture over medium heat; cook until re­duced by half (about 8 minutes). Serve sauce with fish.

NUTRITION PER SERVING
CALORIES 235 FAT 5.2 g PROTEIN 25,8 g SODIUM 297 mg FIBER 0.6 9 IRON 1.3mg CARBOHYDRATE 22 g

Pruning the Pantry

Here are some easy ways to figure out what to prune from the pantry:
Check expiration dates. If the date has passed, toss the item.
Discard unhealthy distractions. If your pantry is loaded with items that will distract you from your new, healthier foods, get rid of them. Consider donating them to a soup kitchen or throwing them out.
Categorize the pantry. When you do this, the new items you store will be easier to find. For example, use one shelf for baking items, another for canned foods, and another for pasta and rice.
Make room. If you can't fit everything in neatly, consider removing some nonessential items.
Clearing the clutter from your pantry is a great way to make it easier for you to access and enjoy your newer, healthier groceries.

Pantry Pruning

When your pantry is stocked with healthy foods, grabbing a wholesome snack or putting a nourishing meal together is easy. But if you've been adding these new foods to your pantry alongside whatever was in there before, you may find that your pantry is overflowing and that it has some less-than-healthy options still at your fingertips.
Look inside your pantry. What’s on the shelves? If it is overstocked, or not quite as healthfully as you'd like, it's time to clean it out.

Choose and Lose

If you listen to one thing, make it this: Always choose the healthy option. Go for low-cal, low-fat foods instead of junk. Junk is always available, so this will take persistence. Have half an apple instead of a candy bar. Have a bowl of air-popped popcorn instead of a bag of potato chips. You get the idea. Old habits die hard, but keep at it. The results will affirm you in ways you never imagined possible.

Make the Portion Cut

Americans have skewed ideas about portion size. No other country on earth offers portions as enormous as we do. Go anywhere else in the world and order a meal and you'll see the difference.
We're conditioned to believe that more equals better. Just look at the endless marketing of fast food; we're constantly encouraged to eat more in order to take advantage of a "bargain." But what kind of a bargain are you getting if you're eating 100 french fries in one sitting just to save a quarter?
Here are a few techniques you can use to keep your portions under control.
· If you're at home, use smaller plates.
· If you're at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a “to-go box” before it even hits the table.
· Share an entrée with your dining partner.
· Make a new rule for yourself: Always leave something on your plate.

Happy 4th Everyone!

I want to thank my team for coming in and working hard, even thought it was an official Holiday. Hope to see everyone back on Monday. Have a safe and fun 4Th of July.

Flourless Chocolate Torte
You can eat good and still indulge!
Flourless Chocolate Cake
Serves 8; 261 calories per serving, 6 g of fat
Ingredients:1/2 cup(s) matzah meal 1/3 cup(s) nuts, walnuts 2 large egg(s) 1 1/4 cup(s) sugar 2 teaspoon vanilla extract 1 cup(s) apple(s) 2 tablespoon cocoa powder, unsweetened 2 ounce(s) chocolate, semisweet 8 large egg white(s) 1/2 teaspoon salt
Instructions:
Preheat oven to 350°.
Combine matzo meal and walnuts in a food processor; process until nuts are finely chopped. Spread on a baking sheet and toast until fragrant, 5 to 10 minutes. Let cool.
Whisk eggs, 3/4 cup sugar, and vanilla in a large bowl until blended. Stir in the matzo mixture, apple, cocoa, and chocolate.
In a large, clean bowl, beat egg whites and salt with an electric mixer on medium speed until frothy. Increase speed to high and beat until soft peaks form. Add remaining 1/2 cup sugar 1 tablespoon at a time, beating until glossy, stiff peaks form.
Stir one-quarter of the beaten whites into the batter. Then gently fold in remaining whites with a rubber spatula. Scrape the batter into an ungreased 9-inch springform pan, spreading evenly. Tap pan lightly on counter to release air bubbles.
Bake torte until top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. With a knife, loosen edges of torte. Let cool in the pan on a wire rack. (Torte will sink in center.)
Remove torte from pan and place on a serving plate. Dust with confectioners' sugar and serve.

Travel Light Exercise Guidelines

 Warm up with five minutes of walking or stepping in place.
 Do all four exercises twice or three times.
 Rest from thirty seconds to one minute between each set.
 Combine with brisk walking/jogging on the same or alternate days.
Go ahead and enjoy yourself and go on vacation or take day-trips. The amount of stress relief you'll gain from enjoying life will be well worth it, especially if you can take advantage of a few travel workouts. Continue to be active and exercise, as well as introduce some possibly much-need variety into your program.

Travel Light Exercises

1. Push-Up: Chest/Arms/Shoulders
Lie face down on the floor or mat, hands on the floor with your palms down, slightly wider than shoulder-width apart, and toes on the floor. Your back and legs should be straight. Exhale as you slowly straighten your arms and push your body away from the floor. Inhale, lowering yourself back down to the point where your chest comes within a few inches of the floor. Repeat to muscle fatigue (10 to 20 repetitions). To reduce overall intensity, perform the modified push-up instead of the classic version. Repeat to muscle fatigue (10 to 20 repetitions).
Modified Push-Up
Everything as with a regular push-up remains the same, except the knees are bent and remain on the floor throughout the movement instead of the feet.
2. Leg Raise: Abs/Core
Lie supine on a mat or padded carpet, legs straight, while you press the lower back into the floor. If necessary, place a mat or towel under the neck for support, exhale as you bring your knees to your chest. Inhale as you straighten your legs to a point where your feet are a few inches off the floor, then bring back into the chest. Keeping knees partially bent throughout the movement can reduce intensity. Repeat to muscle fatigue (20 to 30 repetitions).
3. Cable Row: Arms/Back/Shoulders
Sit on the floor, legs straight out in front of you, upper body upright and the resistance tubing wrapped around your feet (or other safe anchor). Grab onto the ends of the tubing with both hands, exhale and pull hands to your side. Inhale as you slowly return to the starting position. Motions should all be slow and deliberate. Repeat to muscle fatigue (10 to 20 repetitions).
4. Rearward Lunge: Thighs/Hips/Buttocks
Stand with feet shoulder-width apart, arms at your sides. Inhale and take a large step backward with the left foot to a point where your left knee is a few inches above the floor (or as far down as you can comfortably go) and your right knee does not extend past the toes of your right foot. Your hands remain at your sides, and look forward. Exhale and step forward with the left leg returning to the starting position. Finish all reps with the left leg before repeating with the right. To make the movement less difficult, alternate legs from rep to rep. Repeat to muscle fatigue (10 to 20 repetitions).

Travel Equipment

Resistance bands, or tubing, have been popular with physical therapist for years, as they offer a safe way to challenge muscles. Lengths of tubing come in various resistance levels, weigh almost nothing and take up virtually no space. When combined with a simple door anchor, bands make available a wide variety of exercise options. At home as well, they represent a handy substitute for bulky, more expensive forms of resistance equipment.
An exercise mat is a must-have. Put it between you and any hotel room floor. Inexpensive rubber mats can fit nicely folded into a traveling bag. It can be used to do push-ups on a sandy surface or core movements on an unpadded floor. A good mat will also provide solid traction and footing for many simple floor type exercises. A sunny day spent walking around any big city is a plethora of sights, sounds and beautiful experiences. Without a specific destination, you can lace up our walking shoes and comb the town on foot, thoroughly enjoying the sights and sounds of the bustling city, all the while burning lost of calories.

Travel and Stay Fit

When you are away from home on business or pleasure, sticking to your workout program can be a problem. Most exercise equipment is not portable.
At most hotels, you can probably use the facilities, but you would rather not spend half the morning waiting for a turn on the treadmill. But making a few simple adjustments, you can turn any trip day into productive workouts.
Your own bodyweight can produce all the resistance necessary to challenge your limits of strength and endurance. With the addition of some very lightweight, inexpensive items, you can also provide yourself with a great degree of variety.

Food is More

Food is more than something that taste good. Food is fuel, that is how we should treat it. With the price of gas now that should help you think about making the most of your gas. Treat food the same, try to make the most of what you are eating. Thanks for working hard this week and just for doing so much here is a sweet treat.

Cherry Cobbler
Take advantage of fresh cherries while they're in stores!
Takes 30-60 minutes
Makes 8 servings

INGREDIENTS

CHERRY FILLING

No-stick cooking spray
5 cups (30 oz/900g) pitted sour or sweet cherries (fresh or frozen)
1/2 cup (3 oz/90g) dried sour cherries or dried cranberries
1/3 to 2/3 cup (2 1/2 - 5 oz/75 - 150g) sugar
3 tablespoons cornstarch

BISCUIT DOUGH
1 1/4 cups (6 oz/180g) whole-wheat pastry flour, oat flour or cake flour
1/2 cup (2 oz/60g) rolled oats
2 tablespoons sugar, plus extra for sprinkling
1 tablespoon baking powder
1/4 teaspoon sea salt
2/3 cup (5 1/2 fl oz/165ml) nonfat or low-fat buttermilk
2 tablespoons canola oil
PREPARATION
1. Preheat oven to 350°F (175°C). Lightly spray a 2-quart (2-liter) baking dish with cooking spray.
2. Place fresh cherries and dried cherries or cranberries in the baking dish. Combine sugar and cornstarch, and sprinkle over cherries.
3. To make the biscuit dough, combine flour, oats, sugar, baking powder and salt in a bowl. In a glass measuring cup, stir together buttermilk and canola oil. Pour over dry ingredients and use a fork to quickly mix. Turn out onto a floured work surface and knead two or three times to bring dough together. Gently pat into a round about 1/2 inch (1.25 cm) thick. With a 2 1/2-inch (6 cm) biscuit cutter, cut out six or seven biscuits. Reroll scraps and cut out remaining biscuits - you should have 10. Set biscuits on top of cherries and sprinkle with sugar.
4. Bake for an hour. Serve warm.

Drink Up and Perk Up

Water is best drink anyone can have. But it is also the number one thing people don't have enough of. Without proper hydration your function is all choke out. And many people misinterpret hunger for being thirsty. Energy is dependent on all the metabolic functions running properly. So go out and drink plenty of water.

Coffee, or caffeine is natural. If you skip the mocha chino with lots of cream and sugar, there is nothing bad about it, it perks you up, gets you going and keeps you more mentally alert. The secret is not drinking too much.

Sustained Energy Boosters

A balance of nutrients is really what's going to give you sustained energy because your body digests protein, fats and carbohydrates differently. In other words, you can eat them all at the same time but they are all going to be processed differently. Carbohydrates start being digested in your mouth, protein starts in your stomach and fat doesn't start until it reaches your intestines. That's why foods that are combinations of nutrients give you sustained energy.

1. Nuts
2. Whole-grain pasta
3. Turkey or peanut butter on whole-grain bread

If you eat a sandwich in the morning for breakfast made up of protein, carbohydrate and a little fat, you will make it to your next meal without being hungry. But if you eat only carbohydrates in the morning without anything else (like a doughnut), chance are you'll be hungry in a few hours.

Energy Boosting Foods

Fatigue is not fun. Worry, frustration, resentment, lack of sleep, anxiety, illness and poor diet are the top causes. Mild forms of exhaustion can weigh on our emotional and physical well-being. Fortunately, our bodies are extremely resilient and many times we can conquer weariness by making a few dietary changes.
Exhaustion is one of the most common complaints brought to doctors. Fortunately, one of the best ways to fight fatigue is with energy-boosting foods. Whether you're in need of a quick energy boost or sustained, long-lasting fuel, here is the 4-1-1 on the foods that will do the job.

Quick Energy Boosters: The quickest energy is from carbohydrates. That's the body's first preferences for energy. Carbohydrates are stored as glycogen in your muscles and your liver. For quick energy, you want to have glycogen stored and that comes from things like:
1. Vegetables2. Whole-grain Cereals4. Dried fruit5. Fresh fruit
If you some quick energy, there's no better choice than eating some fruit. You will be getting your carbohydrates and also getting your fiber and vitamins and minerals.

Eat Beautifully

You've probably heard the saying, "You are what you eat." It's true, from your hair right down to your toes! Luckily, the same foods that keep you healthy and fit also help keep you looking your best! So here are some foods to definitely include in your diet:
Citrus fruits help your body form collagen, which keeps skin looking young and smooth.
Tomatoes are rich in vitamins A and C and potassium, which help give skin a radiant glow. Glad there back at most places.
Garlic is reported to combat wrinkles and help restore tissue. Like a natural anti-wrinkle cream.
Dairy foods, such as skim milk, low-fat yogurt, and low-fat cheese help keep your teeth strong and your smile bright.
Sweet potatoes are packed with vitamin A, which promotes clear, smooth skin.
Just another reason to eat right.

Eat Clean

Summer is here, and it is burning, but we are all thankful for the little rain today. Try experimenting with different salads! They're good for you, and the possibilities are endless. Just be creative. Here's an easy and delicious salad to get you started. Have it for lunch or dinner!

Waldorf Salad
Makes 2 servings
Ingredients
3 small apples, chopped4 tablespoons low-fat plain yogurt2 tablespoons raisins 2 tablespoons walnut halves or almonds 1 tablespoons low-fat mayonnaise
To Make:
In a medium bowl, combine the apples, yogurt, raisins, walnuts or almonds, and mayonnaise.
Per serving: 198 calories, 7.3 g fat, 85.3 mg sodium, 33.7 g carbohydrates, 4.8 g fiber, 3.18 g protein

Forward Lunge

Lunges are a great way to get your butt in gear. Since they involve several muscles and joints, lunges are a compound exercise, meaning they burn big calories. You can do them anywhere, and there are many forms to choose from to make sure you stay challenged.
But first things first learn how to do the basic lunge movement for those glutes, quads, hamstrings, and calves working.
Stand with your feet hip-width apart, with your weight on your heels. Pull your abdominals in and stand with your shoulders squarely over your hips.
Lift your left leg, leading with your heel, and step forward in an elongated stride. As your foot touches the floor, bend both knees until your left thigh is parallel to the floor and your right thigh is perpendicular to it. Your right heel will be off the floor. Exhale and press off the heel of your foot, stepping back into the starting position, and repeat, alternating legs.
Make sure that your forward knee never travels past your toes. Keep your eyes focused forward; if you look down, you might lose your balance. Keep your spine straight through the entire movement, with your shoulders always positioned squarely over your hips.

Seasonal Produce: Raspberries

Like blueberries, raspberries are a small fruit with big benefits. They are tiny nutritional powerhouses. They are rich in fiber and antioxidants.
Buying
Most American raspberries are available between the months of June and October. After that, raspberries are harder to find and much more expensive. Raspberries should be plump and firm; not withered or crushed.
Storing
Once you get the berries home, the first thing you should do is remove them from the box. Inspect all the berries and discard those that are spoiled or crushed. The remaining berries should be dried with a paper towel (don't wash them yet!), spread in a clean container, and covered with paper towels and plastic wrap. Raspberries can be stored at room temperature or in the refrigerator for one to two days. Wash when you're ready to eat them.
Preparing
Raspberries can be served plain or put them on top of whole-grain cereal or steel-cut oatmeal, plain or artificially sweetened low-fat or nonfat yogurt, or even use them to garnish salads. Frozen berries can be used to make sauces or smoothies.

Omega-3s

Fat is an essential part of any healthy diet. Omega-3s are some of the best. This type of fat is found predominantly in cold-water fish such as salmon, as well as flaxseed, walnuts, and almonds. Omega-3 fats improve heart health by keeping cholesterol levels low. They can also aid in stabilizing an irregular heartbeat and reducing blood pressure. Omega-3 fatty acids act as natural blood thinners. Those who suffer from inflammatory diseases such as rheumatoid arthritis, lupus, and Raynaud's disease have reported less joint stiffness, swelling, tenderness, and overall fatigue when taking omega-3s. It also turns out that even your brain, which is 60 percent fat, needs omega-3 to function properly.

Aches and Pains

We all experience pain and swelling, but some more than others. If you feel like you are starting to see more swelling than normal or feel more pain then it might be time to see a doctor. Swelling in joint can be due to over use or and injury. One way of dealing with such problems is to take certain supplements that are made to target those types of problems. Curamin is an all-natural dietary supplement. It is a powerful formulation of: Curcumin, curcuminoids, dl phenylananine, Boswellia and Nattokinase. Curamin enhances the body’s natural defense mechanisms for the relief of inflammation and pain due to overuse. 90% of satisfied customers experience relief in 45 minutes. As always check with your doctor before the start of any supplements, especially if you are already on medication.

Beating the Heat

Great Job Team!!! I want to personally thank each of you for working so hard. I know with this heat it can be hard to come in and work up a sweat...but you did it! Keep up the hard work. Don't forget about fitcamp on Saturday at 10am! Or you can sign up for nutritional coaching if you feel like you need it. Have a great weekend.

Thank you to the Hortons and the entire host list of our couple's shower...JP and I are very humbled and excited.

Peppered Chicken and Shrimp Jambalaya
Serves 6 (serving size is 2 cups)
1 tablespoon olive oil
1/2 pound skinless, boneless chicken breast halves, diced
6 ounces turkey kielbasa, halved lengthwise and sliced (about 1 1/2 cups)
1 1/2 cups finely chopped onion
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1/2 cup diced yellow bell pepper
1 1/2 cups uncooked long-grain rice
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
1 cup water
2 (16-ounce) cans fat-free, low-sodium chicken broth2 (14.5-ounce) cans diced tomatoes, undrained
1/2 pound medium shrimp, peeled and deveined
1/2 teaspoon hot sauce
1/4 cup chopped fresh parsley

1. Heat oil in a large Dutch oven over medium heat. Add chicken, kielbasa, onion,and bell peppers; sauté 5 minutes or until vegetables are tender-crisp, stirring frequently.
2. Add rice; sauté 2 minutes, stirring constantly. Add thyme, black pepper, and red pepper; sauté 1 minute. Add water, broth, and tomatoes; bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and simmer 15 minutes.
3. Add shrimp and hot sauce; cover and cook 5 minutes or until shrimp are done.Remove from heat; stir in parsley and serve.

NUTRITION PER SERVING
CALORIES 374 FAT 6.6 g PROTEIN 26g SODIUM 919 mg FIBER 3 g CARBOHYDRATE 51.3 g

Calorie Count

If food is keeping you from reaching your goal; it's time to break the calorie habit! Knowledge is power. Learn exactly how many calories you're consuming each day and what foods will keep you full. How Much Is Too Much? When it comes to food, a kitchen scale and a calorie counter book are the best tools to keep you on track. But if you don’t want to count or weight then be sure to remember that a single serving should never be bigger than your fist.