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.