HALLOWEEN Candy Cold Hard Facts

(Image coutesy of blog.sweetservices.com)

Here is everything you DIDN'T want to know about the calories and carbs in those perfectly fun size delicious HALLOWEEN treats...

Remember MODERATION is key... most of these candies aren't SO BAD when you look at the nutrition of ONE PIECE but it sure adds up fast when you have a big bowl you keep reaching in. Aim for 1-2 pieces a day as a treat after a meal.

Chocolate Bars and Kisses (Mostly Chocolate)

Dove Milk Chocolate Promises or wrapped squares (8 g) - 42 calories and 6 g carb
Hershey Kisses - 26 calories and 8 g carb each kiss
Hershey Kisses with Almonds - 23 calories and 2 g carb each kiss
Hershey Kisses filled with Caramel - 21 calories and 3 g carb each kiss
Hershey Candy Corn Kisses - 27 calories and 3 g carb each kiss
Hershey's Milk Chocolate Bars - Fun size (14 g) - 67 calories and 8 g carb
Hershey's Miniature Bars (mixed) - average of 42 calories and 5 g carb each bar
M&Ms, plain, Fun size (18 g) - 88 calories and 12 g carb
M&Ms, peanut

• Fun size (18 g) - 93 calories and 11 g carb
• 1/4 cup candy - 220 calories and 24 g carb

Miniature Bars (Milky Way, Snickers, Twix, 3 Muskateers) - average 38 calories and 5 g carb each bar
Mr. Goodbar Snack size (17 g) - 90 calories and 9 grams carb
Nestle's Crunch Bars Fun size (10 g) 50 calories and 7 grams carb
Nestle's Crunch Caramel Bars - Fun size - 70 calories and 9 g carb
Palmer Peanut Butter cups, small - 6 g carb
Three Muskateers bar

• Fun size (15 g) - 64 calories and 11 g carb
• Mint, Fun size (15g) - 64 calories and 11 g carb

Tootsie Rolls

• Small bar - 50 calories and 10 g carb
• Midgee - 23 calories and 7 g carb
• Mini-Midgees - 11 calories and 2 g carb

Peanut and Peanut Butter Candies

Pay Day - Snack size (19 g) - 90 calories and 10 g carb
Reese's Peanut Butter Cups

• Miniature (about 9 grams each) - 44 calories and 5 g carb per cup
• Snack size (17 g) - 88 calories and 10 g carb
• Snack size (21 g) - 100 calories and 12 g carb
• White, Snack size (21 g) - 100 calories and 11 g carb

Reese's Peanut Butter Pumpkins (34 g) - 180 calories and 17 g carb
Reese's Crispy Crunchy Bar, Snack size (17 g) - 95 calories and 9 g carb
Reese's Nutrageous Bars, Snack size (17 g) - 88 calories and 9 g carb
Reese's Whipps Bar, Snack size (14 g) - 60 calories and 10 g carb

Mixed Candy Bars

100 Grand Bars

• Fun size (11 g) - 50 calories and 8 g carb
• Fun size (21 g) - 95 calories and 15 g carb

Almond Joy Snack size (15 g) - 80 calories and 10g carb
Baby Ruth Bar, Fun size (18 g each) - 85 calories and 13 g carb
Butterfinger Bar, Fun size (18 g each) - 85 calories 14 g carb
Butterfinger Crisp Bar, Snack size (20 g) - 100 calories and 13 g carb
Heath Bar, Snack size (13 g) - 74 calories and 9 g carb
Kit Kat, Fun size (14 g) - 73 calories and 9 g carb
Milky Way bar, Fun size (17 g) - 75 calories and 12 g carb
Mounds bars, Snack size (17 g) - 83 calories and 9 g carb
Rocky Road, Snack size (10 g) - 45 calories and 6 g carb
Snickers Bars, Fun size (17 g) - 80 calories and 10 g carb
Snickers Almond Bars, Fun size (17 g) - 80 calories and 11 g carb
Snickers Creme Pumpkin (1 oz) - 150 calories and 16 g carb
Take Five bar, Fun size (15 g) - 10 g carb
Twix, Snack size (10 g) - 50 calories and 7 g carb

Taffy and Caramel

AbbaZabba, small (12 g) 50 calories and 11 g carb
Charleston Chew bar, Fun size (10 g) - 45 calories and 8 g carb
Laffy Taffy, Chocolate, small bars (8 g each) - 32 calories and 7 g carb
Milk Duds Snack size (12 g) - 54 calories and 9 g carb
Milk Maid Caramels, Brach's - 40 calories and 10 g carb per piece

Fruity and Gummy Candies

Jujyfruits - 9 pieces - 60 calories and 16 g carb
Lifesavers Gummies (2 rolls per ounce) - 52 calories and 13 g carb per roll
Mini Dots (2 small boxes per ounce) 70 calories and 17 g carb per box
Skittles

• Original Fruit, Fun size (20 g) - 80 calories and 18 g carb
• Chocolate Assortment, Fun size (20 g) - 80 calories and 18 g carb

Starburst, Fun size (2 pieces per stick) - 40 calories and 10 g carb
Twizzlers

• Mini-bars (14 g) - 11 g carb
• Strawberry Twists, Short (9 g) - 32 calories and 7 g carb
• Cherry Pull-N-Peel (12 g) - 40 calories and 9 g carb

Hard Candies and Pops

Blow Pop, Junior - 50 calories and 14 g carb
Jolly Rancher

• Hard Candy (6 g) - 23 calories and 6 g carb
• Lollipops (17 g) - 60 calories and 16 g carb
• Hard Candy Sticks, Small (11g) - 43 calories and 10 g carb
• Double Blasts (4 g) - 13 calories and 3 g carb

Tootsie Pops - 60 calories and 15 g carb
Tootsie Caramel Apple Pops - 60 calories and 15 g carb
Wonka Nerds - small box (13 g) - 50 calories and 12 g carb

Other Candies

Candy Corn, Brach's - 11 pieces - 70 calories and 18 g carb
Hot Tamales - small pkg (14 g) - 50 calories and 12 g carb
Jr. Mints, Fun size (10 g) - 50 calories and 12 g carb
Mike and Ike small box (14 g) - 50 calories and 12 g carb
Pop Rocks - small packet (10 g) - 7 g carb
Raisinettes, Fun size (16 g - about 16 pieces) - 56 calories and 11 g carb
Smarties Candy, Roll - 25 calories and 6 g carb
Whoppers

• 1 small tube - 30 calories and 5 g carb
• 1 small pouch (21 g) - 100 calories and 16 g carb

York Peppermint Patties

• Regular small patty (14 g) - 53 calories and 11 g carb
• Pink Peppermint Patties, small (14 g) - 53 calories and 11 g carb
• Peppermint Patty Pumpkins (14 g) - 50 calories and 11 g carb

 (Thank you http://www.about.com/ for the nutrition facts)

POM WONDERFUL

POMEGRANATES seem to be one of those foods that has EXPLODED lately so I decided to look into WHY???

As it turns out Indian's have been using pomegranate extensively for medicinal purposes for THOUSANDS OF YEARS! They believe the rind and bark of the fruit can cure diarrhea, and other intestinal ailments. The seeds and juice are thought to sooth the throat and heel the heart. The juices are also mixed into salves that stop nose bleeds, gum bleeds, and tone skin. Pomegranate juice has even been used as EYE DROPS believed to slow the development of cataracts.

WOW, so I guess the POMEGRANATE MARTINI wasn't the ORIGIN of the Pomegranate after all???

Today the pomegranate is most well known as a STRONG ANTIOXIDANT meaning that it scavenges the body killing free radicals that cause CANCER. Don't believe it? One study inserted extracts from a pomegranate into a test tube containing human breast cancer cells and found that the pomegranate actually INHIBITED the growth of the cancerous cells. Other preliminary research has shown pomegranate juice to decrease the risk of heart disease by decreasing cholesterol and blood pressure. Pomegranate seeds are also a great dietary source of VITAMINS and FIBER.

My FAVORITE pomegranate product: Pre packaged FRESH pomegranate seeds!

(http://www.pomwonderful.com/)

I love having a container of these in my fridge to sprinkle on my salads, in my morning yogurt, or even just to eat plain.

Try my favorite salad: Romaine and baby spinach with roasted pecans, pomegranate seeds, diced celery, and crumbled cheese (great with goat or feta). You barely even need dressing as the seeds are SO flavorful (drizzle with a little extra virgin olive oil if desired).

Swiss Ball EXERCISES

The single piece of exercise equipment with the most functions: THE SWISS BALL... which also goes under the names: balance ball, birth ball, body ball, ball, fitness ball, gym ball, gymnastic ball, physioball, pilates ball, Pezzi ball, sports ball, stability ball, Swedish ball, therapy ball, or yoga ball.

Good News: THEY ARE CHEAP! ($20-$30)

Almost any exercise can be performed on a swiss ball to add a greater amount of difficulty. By using the ball your body is forced to respond to constant instability which engages your muscles to a greater degree, and is especially great for contracting your CORE.

Use your imagination and try to incorporate the swiss ball into some of your favorite strength exercises.

Here are a few examples to get you started, try 2 sets of 8-12 reps of each:

Push Up (As you progress move the ball further away so only the tops of your feet are on the ball)

Wall Squat (Progress to single let squats)

Bridge (I like to add a chest press to this exercise. Hold dumbbells in your hands and raise into a bridge, perform a chest press and then lower back down.)

Hamstring Curl (Start in bridge position and bend knees bringing ball towards butt)
Plank (Try walking side to side with your hands for added difficulty)

Jack Knife (Start in plank position and bend knees bringing heels to butt)


Pike (Start in plank position and pop butt up toward the ceiling tucking your head between your arms and keeping your legs straight)

Images Courtesy Of: http://www.sportsinjuryclinic.net/ and http://pilates.about.com/



Soup to Enjoy & Freeze for WINTER

(Image courtesy of talkingwithhands.blogspot.com)

I used to be too intimidated to make homemade soup... I mean why go to all that trouble when they sell it so conveniently packaged in individual cans?

Well I have overcome my fear and I encourage you to as well... homemade soups are SO MUCH more delicious and HEALTHY than store bought and they FREEZE great so you can make a big batch and ENJOY ALL WINTER!

Canned soup is PACKED with insane amounts of SODIUM and the meat and veggies all taste extremely PROCESSED. With homemade soup YOU are in control of each ingredient you add and can keep it as fresh and healthy as you want! You can also keep soup as QUICK and EASY as you want...

The other day I steamed a bunch of extra veggies we had in the fridge (broccoli, zucchini, cauliflower, carrots, onion, and celery) cut them up and added them to a pot of simmering low sodium chicken broth. I added a few diced up Amylu Andouille Chicken Sausages and some Salt Free Italian Seasoning... literally 20 MINUTES from start to finish and YUM!

I've also heard of friends having a SOUP EXCHANGE where each person makes a big batch of their favorite soup, packages it into several tubberwares and exchanges so that each person's freezer is STOCKED with a VARIETY of delicious soups for the LONG winter.

Here are a few Healthy Soup Recipes I came across to start you off:

Mexican Tortilla Soup with Roasted Chicken: (serves 4)
(Bob Greene's The Best Life Diet)
Ingredients:
2 Tbl olive oil
1/2 yellow onion, sliced thin
4 cloves garlic, chopped fine
1/4tsp grd cumin
salt and freshly grd pepper
4 cups reduced- sodium chicken broth
1/2 small roasted chicken, skin and bones discarded, meat shredded
one 14 1/2oz can organic fire roasted diced tomatoes
2 Tbl fresh lime juice
1/4 cup chopped fresh cilantro
6 small corn tortillas, cut in half, then into 1/4 inch strips
1/2 ripe avocado, cubed
1/4 cup shredded low fat Monterey Jack cheese
Directions:
In a large stockpot over a medium-low flame, heat 1 tbs of the olive oil. Add the onions and saute them until they are soft, about 10 minutes. Add the garlic, cumin, salt, and pepper; and saute the mixture another minute.
Add the chicken broth, raise the flame to high, and bring it to a simmer. Add the shredded chicken, tomatoes, lime juice, and cilantro. Season with salt and freshly ground pepper. Remove the stockpot from the heat and cover.
(Stop here and freeze if making in advance, if eating immediately continue on)
In a small skillet over a medium flame, heat the remaining Tbl of olive oil. Add the tortilla strips and allow them to brown, stirring occasionally, about 5 minutes. Sprinkle them with salt.
Ladle into bowls and top with cubed avocado, shredded cheese, and a handful of tortilla strips.
Nutrition:
Calories: 264, Protein: 11g, Carbohydrates: 23g, Fiber: 4g, Total Fat: 14g, Saturated Fat: 3 g, Cholesterol: 21mg, Calcium: 135mg, Sodium 398mg.

Tuscan White Bean Soup (Makes over a quart but freezes great)
(Dr. Louis J. Aronne's The Skinny on Losing Weight Without Being Hungry)
Ingredients:
5 cups low sodium vegetable or chicken broth
3-4 carrots, cut into coins (2 cups)
4 celery stalks thinly sliced (2 cups)
1 medium white onion, diced (2 cups)
4-5 fresh thyme sprigs
2 fresh oregano sprigs
1 bay leaf
1/2 Tbl kosher salt
1/2 tsp fresh ground black pepper
2 Tbl chopped garlic (2-4 cloves)
1/2 cup white wine (such as pinot grigio)
Two 15 1/2 oz cans cannellini or great northern beans drained and rinsed
4 cups packed escarole (1 small head), large leaves cut in half
Grated Parmesan, optional
Chopped fresh flat-leaf parsley, optional
Directions:
Pour 1 cup broth into a large soup pot over medium-high heat. When the broth is hot, add the carrots, celery, and onions. Stir to combine, then reduce the heat to medium. Cook for 5 minutes, then add the thyme, oregano, bay leaf, salt, and pepper. Cook for another 5 minutes, then add the garlic. Continue to sweat the vegetables until the liquid is nearly evaporated, stirring occasionally, about 25 minutes.
Increase the heat to high, then add the wine. Stir frequently, scraping the bottom of the pot, until the liquid is evaporated, 2-3 minutes. When it seems as if the vegetables are going to stick to the bottom of the pan because there's no liquid left, add the rest of the broth and reduce the heat to medium-low.
Remove the thyme, oregano, and bay leaf. Add the beans and escarole. Add salt and pepper to taste.
Simmer for 30 minutes. Serve with Parmesan and parsley or Freeze.

Spicy Vegetable Lentil Soup (makes 10 servings)
(Thank you Dr. Roizen and Dr. Oz's YOU on a Diet Book for this super quick and super HEALTHY soup)
Ingredients:
1 Tbl olive oil
1 medium onion, chopped
1 carrot chopped
1 red bell pepper, chopped
5 garlic cloves, sliced
2 quarts (8 cups) water
1 cup dried lentils
1 can (28oz) crushed tomatoes, undrained
2 bay leaves
2 Tbl balsamic vinegar
Salt and pepper to taste
Directions:
Heat oil in a large saucepan over medium-high heat. Add onion; cook 5 minutes, stirring occasionally. Stir in carrot, bell pepper, and garlic; cook 3 minutes. Stir in remaining ingredients except salt and pepper; bring to a boil over high heat. Reduce heat; simmer uncovered 18-20 minutes, or until lentils and vegetables are tender. Season to taste with salt and pepper if desired. Remove bay leaves. Serve or freeze.
Nutrition:
Calories: 94, Fat 1.6g, Carbs 8g, Fiber 2.8g

Miso Soup

(From Mayo Clinic Experts) 

Ingredients: MAKES 6 SERVINGS

1 tablespoon olive oil 1 yellow onion, finely chopped 3 plum (Roma) tomatoes, peeled and seeded, then diced 1 tablespoon peeled and finely chopped fresh ginger 3 cloves garlic, minced 4 cups vegetable stock or broth 2 tablespoons white miso 1/4 pound firm tofu, drained and cut into 1/4-inch cubes 3 ounces fresh shiitake mushrooms, stemmed, brushed clean, and caps thinly sliced 1 cup watercress leaves 1 green (spring) onion, including tender green top, thinly sliced

Directions:

In a large saucepan, heat the olive oil over medium heat. Add the yellow onion and saute until soft and translucent, about 4 minutes. Add the tomatoes, ginger and garlic and saute until the tomatoes are softened, about 5 minutes. Add the stock and bring to a boil. Reduce the heat to a simmer.
Whisk in the miso until dissolved. Add the tofu, mushrooms and watercress and simmer until the tofu is heated through and the mushrooms and watercress are softened, about 1 minute.
Ladle into warmed individual bowls and garnish with the green onion.

Nutrition:
Calories: 98, Protein: 8g, Fat: 4g

Artificial Sweeteners... the good, the bad, the ugly



(Image courtesy of Walgreens.com)


Okay this is a HEFTY topic because there are SO MANY different types of SUGAR SUBSTITUTES, each with its own health pros and cons. Like me you're probably most interested in the BOTTOM LINE- what should I use and what shouldn't I use??? I hope this helps guide your decision of what to sprinkle in your coffee and mix into your oatmeal every morning.

There are THREE broad categories of SUGAR SUBSTITUTES:

1. Artificial Sweeteners
• Synthetic sugar substitutes which may or may not be DERIVED from natural substances.
• Typically MUCH SWEETER than standard sugar.
• FDA approved examples: Sunett, Sweet One, Equal, NutraSweet, SugarTwin, Sweet'N Low, Splenda
• PROS:
• These sweeteners contain virtually NO CALORIES and have been a great alternative for those trying to loose weight or control Diabetes. These sweeteners do not contribute to tooth decay.
• CONS:
• These sweeteners got a bad rap due to a 1970s study showing that Saccharin (Sweet'N Low) cause bladder cancer in lab rats. Newer studies by the National Cancer Institute have established that there is NO LINK between any of the FDA approved artificial sweeteners and CANCER and that they are generally safe in moderate quantities.
• STILL CONCERNED? For each of the artificial sweeteners the FDA has an established ACCEPTABLE DAILY INTAKE (ADI) which is the max amount to be consumed everyday of your life to be considered safe and is actually 100 TIMES LESS than the actual amount that might cause health problems.
• For example for a 150 lb adult to reach the max ADI for ASPARTAME (Equal and NutraSweet) they would have to consume 20 CANS OF DIET SODA or 42 SUGAR FREE JELLO's or 97 PACKETS OF SWEETENER in ONE DAY!
• Artificial sweeteners have been accused of causing everything from mood and behavioral disorders to headaches, multiple sclerosis, obesity, heart disease and cancer BUT to date there has been NO published, controlled scientific studies supporting these accusations.
2. Sugar Alcohols
• Carbohydrates occurring in certain fruits and vegetables that can also be manufactured.
• The most popular of the FDA approved sugar alcohols is STEVIA which is sold as Purevia and Truvia.
• PROS:
• Fewer calories than regular sugar, typically 2 calories per gram, thus aiding weight control. As with artificial sweeteners, sugar alcohols do not promote cavities.
• CONS:
• There are very few health concerns associated with sugar alcohols and they are generally recognized as safe therefore don't require FDA approval before sale. BUT when eaten in large quantities they can cause bloating, gas, and diarrhea- YIKES.
3. 'Natural' Sweeteners 
• Sugar substitutes thought to be healthier options because they are natural sweeteners... but even these typically undergo processing.
• Examples: Date sugar, grape juice concentrate, honey, maple sugar, maple syrup, molasses, and agave nectar (recently made popular in Bethany's Skinny Girl Margaritas).
• PROS:
• Natural sweeteners contribute unique flavors to your dish and tend to be less processed than artificial sweeteners and sugar alcohols. The FDA states that natural sweeteners tend to be safe with no harmful health effects except the typical results of high sugar intake- weight gain, tooth decay, etc...
• CONS:
• These naturally found sweeteners tend to contribute the same caloric amount as regular table sugar and therefore should be used for their flavor rather than as a means of weight control.

So what do regular sugar, artificial sweeteners, sugar alcohols, and natural sweeteners have in COMMON??? They are all OKAY IN MODERATION!

I Repeat: MODERATION IS KEY!

• Artificial sweeteners have ZERO calories but when eating large amounts of foods with artificial sweeteners you can still gain weight from other ingredients in the foods. You also want to stay under the FDA's recommended 'acceptable daily intake' of these products as that is the amount research has shown to be safe.
• Sugar Alcohols are generally safe but in large amounts cause diarrhea, gas, and bloating.
• Natural Sweeteners contain carbohydrates and calories that can lead to weight gain and tooth decay in large quantities.

CONCLUSION: If you stick with the principal of MODERATION any of the types of sweeteners are SAFE OPTIONS.

References:
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=289
http://www.mayoclinic.com/health/artificial-sweeteners/MY00073

Sun Salutation

Ever wake up with feeling tired and achy, stumbling into the shower with your eyes half shut? Here is my FAVORITE way to ENERGIZE in the morning (or at least a close 2nd to my cup of coffee).

 

The SUN SALUTATION is a series of 12 poses that are meant to flow continuously together. As you flow through these poses breath in as you fold and breath out as you stretch. This series is to be performed twice, once with the right leg lunging forwards and once with the left.

 

The SUN SALUTATION helps you build strength, flexibility, and is the perfect way to start your day!

 1. Mountain



Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.  2. Hands up      On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe. 3. Head to knees

 

As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet. 4. Lunge      Inhale and step the right leg back 5. Plank



Exhale and step the left leg back into plank position. Hold the position and inhale. 6. Stick   Exhale and lower yourself as if coming down from a push up. Only your hands and feet should touch the floor. 7. Upward Dog



Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. It's okay to keep your arms bent at the elbow 8. Downward dog      Exhale, lift from the hips and push back and up 9. Lunge



Inhale and step the right foot
forward. 10. Head to knees      Exhale, bring the left foot forward and step into head-to-knee position. 11. Hands up



Inhale and rise slowly while keeping arms extended . 12. Mountain      Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg. 

(Images and pose descriptions courtesy of www.yogasite.com)

 

Green CHIC 2

Coming at you with more great ideas from Christie Matheson's book "Green Chic"...

(Image courtesy of politifact.com)

Now that you have filled your house with COMPACT FLUORESCENT LIGHT BULBS let’s talk about TURNING THEM OFF.

It sounds so easy, but we are all guilty of leaving lights on ALL OVER THE HOUSE. By flipping off just one light that you typically leave on, such as in the entry way, you can save 125 POUNDS of harmful greenhouse gases from the environment per year.

In addition to turning lights off when we aren’t using them, we need to start unplugging chargers we aren’t using! After reading this in ‘Green Chic’ I walked around my condo to see the following charger all PLUGGED IN AND NOT BEING USED: I-pod x2, Cell-phone x2, Laptop x2, Electric Toothbrush, Camera Battery pack (Eek, that’s 8 chargers!)

Each of these chargers is draining 5 Watts per hour of energy even though it’s not being used. That equates to 100 POUNDS A YEAR of harmful  greenhouses gases causing global warming = DEATH OF OUT ENVIRONMENT. (For me having 8 chargers plugged in = 800 POUNDS… you can be sure I will not make that mistake again.)

Think of that extra second it takes you to flip the switch or unplug a charger as a little gift from you to your planet J

Sunday Brunch

Prepare brunch for someone SPECIAL today with these amazing GUILT FREE recipes from Eating Well!

BAKED APPLE CINNAMON FRENCH TOAST:

Ingredients

• 3 cups nonfat milk
• 2 cups pasteurized liquid egg whites, such as Egg Beaters
• 3 tablespoons honey
• 1 1/2 teaspoons vanilla extract
• 1/4 teaspoon salt
• 1 1-pound loaf sliced whole-wheat bread
• 1 cup chopped dried apples, (3 ounces)
• 1/2 cup raisins
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 tablespoon confectioners' sugar

Preparation

1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl.
2. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.
3. Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.
4. Preheat oven to 350°F.
5. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.

Nutrition

Per serving: 183 calories; 1 g fat (0 g sat, 1 g mono); 1 mg cholesterol; 33 g carbohydrates; 10 g protein; 4 g fiber; 344 mg sodium; 312 mg potassium

HAM AND CHEESE BREAKFAST CASSEROLE:

Ingredients (6 servings)

• 4 large eggs
• 4 large egg whites
• 1 cup nonfat milk
• 2 tablespoons Dijon mustard
• 1 teaspoon minced fresh rosemary
• 1/4 teaspoon freshly ground pepper
• 5 cups chopped spinach, wilted (see Tip)
• 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
• 1 cup diced ham steak, (5 ounces)
• 1/2 cup chopped jarred roasted red peppers
• 3/4 cup shredded Gruyère, or Swiss cheese

Preparation

1. Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
2. Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
3. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

Tips & Notes

• Make Ahead Tip: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3.

• Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture before adding the spinach to the recipe.

Nutrition

Per serving: 286 calories; 10 g fat (4 g sat, 3 g mono); 167 mg cholesterol; 23 g carbohydrates; 23 g protein; 4 g fiber; 813 mg sodium; 509 mg potassium.

BLOODY MARY WITH SHRIMP

Ingredients (2 bloody mary's)

• 22 ounces reduced-sodium V8
• 1 teaspoon horseradish
• 1 teaspoon Worcestershire sauce
• 1 tablespoon lemon juice
• 10 dashes
• Freshly ground pepper, to taste
• 3 ounces vodka, optional
• Ice cubes
• 4 cooked shrimp

Preparation

1. Shake V8, horseradish, Worcestershire sauce, lemon juice, Tabasco, pepper and vodka, if using, in a large glass jar with a tight-fitting lid. Fill two tall glasses with ice and divide the Bloody Mary between the glasses. Garnish each drink with 2 shrimp.

Nutrition

Per serving: 78 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 284 mg sodium; 681 mg potassium.

LEMON RASPBERRY MUFFINS:

 

Ingredients (1 dozen muffins)

• 1 lemon
• 1/2 cup sugar
• 1 cup nonfat buttermilk, (see Tip)
• 1/3 cup canola oil
• 1 large egg
• 1 teaspoon vanilla extract
• 1 cup white whole-wheat flour, or whole-wheat pastry flour (see Shopping Tip)
• 1 cup all-purpose flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cups fresh or frozen (not thawed) raspberries

Preparation

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.

Tips & Notes

• Make Ahead Tip: Wrap each in plastic and freeze in a freezer bag for up to 1 month. To reheat, remove plastic, wrap muffin in a paper towel and microwave on High for 30 to 60 seconds.

• Tip: No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.
• Shopping Tip: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole wheat. Whole-wheat pastry flour can be used as a substitute here. Both can be found in the natural-foods section of the supermarket or online from King Arthur Flour, bakerscatalogue.com.

Nutrition

Per muffin: 185 calories; 7 g fat (1 g sat, 4 g mono); 18 mg cholesterol; 27 g carbohydrates; 4 g protein; 2 g fiber; 245 mg sodium; 42 mg potassium.

It's PUMPKIN SPICE Time

(Image Courtesy of http://www.anntorrence.com/)

One of the things I look forward to every fall, along with the amazing colors and beautiful weather, is the return of the Pumpkin Spice Latte! They are cozy, delicious, and give your room the great aroma of fall. If you are fellow Pumpkin Spice fanatic try out one of these amazing (and healthy of course) PUMPKIN recipes.

*For all recipes remember to get plain, unsweetened canned pumpkin, NOT pumpkin pie filling

Pumpkin Cheesecake Bars
(Cooking Light Annual Recipes 2008)
Crust:

• 1 1/2 cups all-purpose flour
• 1/2 cup packed brown sugar
• 1/8 tsp salt
• 8 tsp chilled butter cut into small pieces
• cooking spray

Filling:

• 1 1/4 cups canned unsweetened pumpkin
• 1/2 cup granulated sugar
• 1/2 cup packed dark brown sugar
• 1 8oz pkg fat free cream cheese, softened
• 1 8oz pkg 1/3 less fat cream cheese, softened
• 3/4 cup egg substitute
• 1 tsp ground cinnamon
• 1 1/2 tsp ground allspice
• 1 large egg

Remaining Ingredients:

• 1/4 cup chopped pecans
• 2 tsp water

Directions:

• Preheat oven to 350 degrees
• To prepare crust, lightly spoon flour into dry measuring cups; level with a knife. Heat a nonstick skillet over medium-high heat. Add flour to pan; cook 5 minutes or until light brown, stirring frequently. Remove pan from heat. Transfer flour to a bowl; cool completely.
• Place cool flour, 1/2 cup brown sugar, and salt in a food processor; pulse 5 times or until combined. Add chilled butter; pulse until mixture resembles fine meal. Press 1 cup flour mixture evenly into bottom of a 13x9 inch baking dish coated with cooking spray; reserve remaining flour mixture. Bake at 350 degrees for 10 minutes or until crust is lightly browned.
• To prepare filling, spread pumpkin in an even layer on several layers of paper towels, cover with additional paper towels, let stand 5 minutes.
• Combine granulated sugar, 1/2 cup dark brown sugar, and cream cheeses in a bowl. Beat with an electric mixer at medium speed 2 minutes or until smooth. Scrape pumpkin into bowl using a rubber spatula. Add egg substitute and next 4 ingredients; beat until smooth. Scrape batter into baked crust.
• Combine reserved flour mixture and pecans in a small bowl; sprinkle with 2 teaspoons water. Squeeze handfuls of topping to form large pieces. Crumble over filling. Bake at 350 degrees for 40 minutes or until filling is firmly set. Remove from heat; cool in pan on a wire rack to room temperature. Cut into 12 bars. Serve at room temperature. Yield: 12 servings

Nutrition Info per bar: Calories 288; Fat 9.3g, Protein 8.9g

Sweet Potato-Pecan Pumpkin Pancakes
(The Best of Cooking Light)

Ingredients:

• 1 1/4 cups all-purpose flour
• 1/4 cup chopped pecans, toasted and divided
• 2 1/4 tsp baking powder
• 1 tsp pumpkin-pie spice
• 1/4 tsp salt
• 1 cup fat-free milk
• 1/4 cup packed dark brown sugar
• 1 Tbl vegetable oil
• 1 tsp vanilla extract
• 2 large eggs, lightly beaten
• 1 (16oz) can sweet potatoes or yams, drained and mashed

Directions:

• Lightly spoon the flour into dry measuring cups, and level with a knife. Combine the flour, 2 Tbl pecans, backing powder, pumpkin-pie spice, and salt in a large bowl. Combine the milk, brown sugar, vegetable oil, vanilla, and eggs; add to flour mixture, stirring until smooth. Stir in sweet potatoes or yams.
• Spoon about 1/4 cup batter per pancake onto a hot nonstick griddle or large nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Sprinkle pancakes with 2 Tbl pecans. Serve with Vanilla-Maple Syrup. Yield: 6 servings (2 pancakes w/ 1 tsp pecan topping per serving)

Nutrition:
Calories 270, Fat 7.9g, Protein 7.3g

Pumpkin Ravioli with Gorgonzola Sauce
(Cooking Light Annual Recipes 2008)

Ingredients:

• 1 1/4 cups canned pumpkin
• 2 Tbl dry breadcrumbs
• 2 Tbl grated fresh Parmesan cheese
• 1/2 tsp salt
• 1/2 tsp minced fresh sage
• 1/4 tsp freshly grd black pepper
• 1/8 tsp grd nutmeg
• 30 round wonton wrappers
• 1 Tbl cornstarch
• Cooking Spray
• 1 cup fat-free milk
• 1 Tbl all-purpose flour
• 1 1/2 Tbl butter
• 1/2 cup crumbled Gorgonzola cheese
• 3 Tbl chopped hazelnuts, toasted

Directions:

• Spoon pumpkin onto several layers of heavy-duty paper towels, and spread to 1/2 inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a medium bowl using a rubber spatula. Stir in breadcrumbs and next 5 ingredients.
• Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to keep from drying) spoon 2 tsp pumpkin mixture into center of wrapper. Brush edges of wrapper with water and fold in half, pressing edges firmly with fingers to form a half-moon. Place ravioli on a large baking sheet sprinkled with cornstarch. Repeat procedure with remaining wrappers and pumpkin mixture.
• Fill a large Dutch oven with water, bring to a simmer. Add half of ravioli to pan (cover remaining ravioli with a damp towel to keep from drying). Cook 4 minutes or until done (do not boil), stirring gently. Remove ravioli with a slotted spoon; lightly coat with cooking spray, and keep warm. Repeat procedure with remaining ravioli.
• Combine milk and flour in a saucepan, stirring with a whisk. Bring to a boil; cook 1 minute or until thick, stirring constantly. Remove from heat. Add butter, stirring until butter melts. Gently stir in Gorgonzola.
• Place 5 ravioli in each of 6 shallow bowls, and drizzle each serving with 3 Tbl Gorgonzola mixture. Sprinkle each serving with 1 1/2 tsp hazelnuts and serve.

Nutrition:
Calories 250, Fat 9.1g, Protein 9.5g

Spiced Pumpkin and Shrimp Soup
(Better Homes and Gardens Cookbook)

Ingredients:

• 2 medium onions, sliced
• 2 medium carrots, sliced (1 cup)
• 1 Tbl snipped fresh cilantro
• 2 tsp grated fresh ginger
• 1/2 tsp ground allspice
• 2 cloves garlic, minced
• 2 Tbl butter or margarine
• 1 14oz can chicken broth
• 1 15oz can pumpkin
• 1 cup milk
• 1 8oz pkg frozen peeled and deveined cooked shrimp, thawed
• Plain yogurt and fresh chives if desired to decorate top

Directions:

• In a large saucepan cook onions, carrots, cilantro, ginger, allspice, and garlic in hot butter, covered, for 10-12 minutes or until vegetables are tender, stirring once or twice.
• Transfer vegetable mixture to a blender container or food processor bowl. Add 1/2 cup of the chicken broth. Cover and blend or process until nearly smooth.
• In the same saucepan combine the remaining 1 1/4 cups broth, the pumpkin, and milk. Stir in blended vegetable mixture and shrimp; heat through. If desired, serve topped with plain yogurt and chives if desired. Yields 4 servings

Nutrition:
Calories 247, Fat 10g, Protein 21g

Pumpkin Streusel Bread
(The Best of Cooking Light)

Topping:

• 1/4 cup chopped pecans
• 2 Tbl sugar
• 1 1/2 Tbl chilled butter or stick margarine, cut into small pieces
• 1/4 tsp grd cinnamon

Bread:

• 2 cups all-purpose flour
• 1/2 cup sugar
• 1/2 cup raisins
• 1 tsp baking soda
• 1 tsp salt
• 1/2 tsp grd cinnamon
• 1/2 tsp grd cloves
• 1/2 tsp grd nutmeg
• 1 cup canned pumpkin
• 1/2 cup plain low-fat yogurt
• 1/2 cup honey
• 1/4 cup vegetable oil
• 1 tsp vanilla extract
• 2 large eggs
• cooking spray

Directions:

• Preheat oven to 350 degrees
• To prepare topping, combine first 4 ingredients until crumbly. Set mixture aside.
• To prepare bread, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 7 ingredients in a large bowl; stir well with a whisk. Make a well in center of mixture. Combine pumpkin and next 5 ingredients in a bowl; and add to flour mixture. Stir just until moist. Spoon batter into a 9x5 inch loaf pan coated with cooking spray; sprinkle with topping. Bake at 350 degrees for 1 hour or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack. Yield 16 servings, serving size 1 slice.

Nutrition:
Calories 209, Fat 6.9g, Protein 3.4g

Put a little Chicken in your sausage!

A GREAT addition to your diet... Amylu Chicken Sausages! They come in many delicious flavors such as Andouille, Smoked Apple & Gouda, Sun Dried Tomato & Basil, Cranberry & Cognac, and Chipolte Pepper.

(ATK Foods: Amylu Chicken Sausage)

At only 100-110 calories EACH these chicken sausages are also:

• 100% Natural – no nitrites, no nitrates, no added MSG, no preservatives, no artificial anything
• 100% fresh boneless, skinless breast and thigh meat
• 100% pork-free – our sausages feature tender lamb casings for better eating quality
• Gluten free
• Low in fat – high in protein – low in carbs

For a whole list of recipes for Amylu Chicken Sausages check out: ATK Foods.

Personally I like to keep it EASY and substitute Amylu Chicken Sausage into my "typical" meals:

1. Whole wheat pasta with sauteed veggies and chicken sausage in organic marinara sauce.
2. Egg white, Feta Cheese, Spinach, Tomatoes, and diced chicken sausage scramble.
3. Asian veggies and chicken sausage sauteed in stir fry sauce served over brown rice.
4. Chicken sausage cooked (2min in microwave) and sliced over a dinner salad.
5. Chicken sausage on the grill served in a light whole wheat bun with grilled veggies on the side.

HULA Hoop

Lets face it WORKING OUT can get downright BORING day after day. I have my "usual go-to" workouts but I LOVE to find new ways to mix it up every so often.

New Workout of the Week: THE SPORTS HULA HOOP!

Weighted Hula Hoops (typically around 2-3lbs) are readily available in stores (Target, Sports Authority, Dick's Sporting Goods) or online (Amazon.com). When buying a hoop it is important to get the right size. If you hold the hoop in your hands and lower it to touch the ground, the top of the hoop should reach your stomach.

(Amazon.com)

Due to the weight of these hoops they revolve more slowly around the body requiring greater core stability. They are also great for cardio... believe me you will wonder how you ever hula hooped for hours on end as a kid!

Many cities are now offering Fitness Hula Hoop classes, but if you would rather HOOP in the privacy of your own home there are many great Hula Hoop DVDs out there too. I recommend the company "Sports Hoop" which has  several DVDs with different length and intensity of workouts.

(Amazon Webstore)

Just a few of the benefits FITNESS HULA HOOPING is thought to provide for you:

Massages your intestines and organs as it circles your waist

Allows for meditative time

Gets your heart rate up

Increases the fitness level of the entire body

Increases the flow of blood to the brain

Increases energy level

Improves coordination

Strengthens torso muscles

Enhances spinal flexibility

Here are a few tips from www.exercise.lovetoknow.com on HOW to workout with your hula hoop if you choose to fly solo without a class or DVD:

How to Exercise with a Hula Hoop

Once you've purchased the right size hoop, it's time to start the fun. If you used a hoop as a kid, it might not come back quite as easily as riding a bike, but with a little practice you'll get the hang of it.

Waist

The key is to put one foot in front of the other instead of standing with your feet side-by-side. Start with the hoop against your back at your waist. Give it a gentle push to start the rotation around your waist and shift your weight back and forth between your front and back foot to keep the hula hoop moving. Don't move your hips in a circle to keep it rotating because the opposite will happen. As you shift your weight back and forth, your hips make more of a rocking motion than a circular movement. Keeping the hoop twirling around your waist is the most important of the hula hoop exercises. In fact, if you're strictly using the hula hoop for exercise and don't have a lot of time, this is the only exercise that's needed. It can be used anywhere and your waistline will really show improvement as the unwanted fat burns off the midriff and the stomach muscles tighten.

Arms

To use the hula hoop to tone muscles in the arms, extend your arm to the side and roll the hoop around your arm in a circular motion. The idea is to keep the hoop moving around your arm. This exertion works to firm and melt body fat.

Legs

You can do a similar exercise for the legs. To avoid losing your balance, lie on your back to work the legs. With one leg perpendicular to the floor, or at a slight angle, start the hoop spinning around your extended leg and keep it spinning for one to two minutes.

Hips

Stand in a standard position, but instead of spinning the hoop around your waist, work it around your hips.

(Beautytiptoday.com)

AMP Up Your Playlist!

A few suggestions to SPICE UP your WORKOUT PLAYLIST. Try making a bunch of different 1 hour playlists and alternating everyday so that you are always on your toes. Every month or so erase them completely and make new playlists. Working out after a long day of work takes enough motivation as it is without BORING old music in the background.



(Image Courtesy of seek4fitness.com)


Marie Claire Magazine's "10 New Workout Songs For 2010"

1. Deborah Cox - Beautiful U R (Jody Den Broeder Radio Remix)

2. Lady Gaga & Beyoncé - Telephone

3. Tiesto - Escape Me

4. Plastiscines - Bitch

5. Shakira & Lil Wayne - Give It Up to Me

6. Hey Monday - How You Love Me Now 

7. Adam Lambert - For Your Entertainment 

8. Matisyahu - One Day 

9. Pearl Jam - The Fixer 

10. Three 6 Mafia & Kalenna - Shake My 

Buzzle.com's Best Workout Music 2010:

Best New Workout Music 2010 

• Tik Tok ~ Kesha
• I Gotta Feeling ~ Black Eyed Peas
• Evacuate the Dancefloor ~ Cascada
• Party in the USA ~ Miley Cyrus (HELL YEAH)
• Whip It ~ Devo
• Boom Boom Pow ~ Black Eyed Peas
• SexyBack ~ Justin Timberlake
• Canned Heat ~ Jamiroquai
• Hotel Room Service ~ Pitbull

Best Hip Hop Workout Music

• Gasolina ~ Daddy Yankee
• The Way I Are ~ Timbaland ft Keri Hilson
• My Humps ~ Black Eyed Peas
• Party Starter ~ Will Smith
• 4 Minutes ~ Madonna feat Justin Timberlake and Timbaland
• Wall To Wall ~ Chris Brown
• Disturbia Don't Stop The music, ~ Rihanna
• Temperature ~ Sean Paul
• Shake That ~ Eminem
• Smack That ~ Akon ft Eminem
• Rapper's Delight ~ Sugarhill Gang
• Yeah ~ Usher
• The Way I Are ~ Timbaland feat Keri Hilson and D.O.E.
• Pump it ~ Black Eyed Peas
• Boom Boom Pow ~ Black Eyed Peas
• Drop ~ Timbaland & Magoo feat Fatman Scoop

Best Rock Workout Music

• Faint ~ Linkin Park
• Tornado of Souls ~ Megadeth
• Turn the Page ~ Metallica
• Wherever I May Roam ~ Metallica
• Highway to Hell ~ AC/DC
• Rockstar ~ Nickelback
• Fear of the Dark ~ Iron Maiden
• Another Brick in the Wall ~ Pink Floyd
• You Know My Name ~ Chris Cornell
• It's My Life ~ Bon Jovi
• We Will Rock You ~ Queen
• We Are the Champions ~ Queen
• Morning Glory ~ Oasis
• The Eye of the Tiger ~ Survivor
• The Unforgiven II ~ Metallica

Best Cardio Workout Music

• Lady Gaga ~ Just Dance
• Rihanna ~ Disturbia
• Baby Bash ~ Who wit me?
• Jay-Z ~ Dirt Off Your Shoulder
• Eminem ~ Lose Yourself
• Black Eyed Peas ~ Boom Boom Pow
• Christina Aguilera ~ Fighter
• Papa Roach ~ To Be Loved
• Kanye West ~ Stronger
• Black Eyed Peas ~ Pump It
• Ke$ha ~ Tik Tok
• Lil' Wayne & Jay Sean ~ Down
• Lady Gaga ~ Poker Face
• David Guetta ~ When Love Takes Over
• Menudo ~ Lost
• Justin Timberlake ~ What Goes Around Comes Back Around
• Lady Gaga ~ Paparazzi
• Shakira & Beyonce ~ Beautiful Liar
• Justin Timberlake ~ Love Sex Magic
• Metro Station ~ Control

Best Workout Songs of All Time

• Celebration ~ Kool and the Gang
• Clocks ~ Cold Play
• Click Click Boom ~ Saliva
• Trip Like I Do (Remix) ~ Crystal Method & Filter
• Dani California ~ Red Hot Chili Peppers
• Footloose ~ Kenny Loggins
• Foreplay/Long Time ~ Boston
• Go to Sleep ~ Eminem, Obie Trice, and DMX
• "Gattaca" Movie Theme (Soundtrack)
• Fame ~ Irene Cara
• Mad World ~ Gary Jules
• Breakaway ~ Kelly Clarkson
• Bust a Move ~ Young MC

The Dreaded "POP"

What do Tom Brady, Tiger Woods, and Carson Palmer all have in common?

They are all fairly attractive athletes. YES, but not the answer I'm looking for. They are just a few of the nearly 80,000 people who tear their ACL each year.

Chances are anyone reading this can name a handful of people in their own life who have suffered from a torn ACL.  The fact of the matter is that this injury is RIDICULOUSLY common. I don't want to bore you with all the medical details of the injury but trust me it is a LONG REHAB where you and your PHYSICAL THERAPIST will see each other way too often!

The good news is there are research PROVEN methods of preventing an ACL injury! Pay careful attention WOMEN because we are THREE TIMES more likely to have an ACL injury than are men. Not fair right?

MOST ACL injuries occur during sport when pivoting, cutting, jumping, or with high impact. So how can we possibly prevent cutting in football, jumping in basketball, and pivoting in soccer? Of course you can't, that's the nature of the game... BUT you can train in a manor that will give your knee better control such that it is STABLE during these high intensity moments.

ACL INJURY PREVENTION TRAINING PROGRAM:
This 15 minute program was developed by the Santa Monica Orthopaedic and Sports Medicine Foundation and has been shown to decrease the risk of ACL injury. I encourage you to try this protocol or at least incorporate some of these activities into your workout regime. Remember that for this to be successful FORM is key!

The goal of the prevention training is to increase balance, flexibility, strength, agility and promote proper technique during vulnerable movements for the knee. This exact protocol is being used by high school and college athletic programs around the country with excellent results in injury prevention.

I CHALLENGE YOU TO TRY THIS PROGRAM.... and believe me it is CHALLENGING!

Warm Up:

1. 30 sec Jog straight
2. 1 min Shuttle run (side to side): Do not let your knees cave in, knees should be directly in line with 2nd toe when you look down.
3. 1min Run backwards: Land on the toes without letting your knees snap backwards.

Stretching:

1. 30 sec Calf Stretch: Stand in lunge position, bend down placing hands on the floor and keeping heel of back leg flat on the floor. Repeat 30 sec on opposite leg.
2. 30 sec Quad Stretch: Stand holding support and pull one ankle up to the butt making sure knee is pointing straight and not twisting at all. Repeat 30 sec on opposite leg.
3. 30 sec Hamstring Stretch: Sit with one leg straight out and other leg bent. Keep back flat as you lower down towards straight leg. Repeat 30 sec on opposite leg.
4. 20 sec Inner Thigh Stretch: Sit with legs out in a V. With a flat back reach forwards down the center. Repeat reaching to the right for 20 sec and to the left for 20 sec.
5. 30 sec Hip Flexor Stretch: Lunge forwards, drop to your knee of the back leg. Take heel of the back leg and pull up to butt. Make sure to keep knee straight and hips facing straight ahead. Repeat 30 sec on opposite leg.

Strengthening:

1. 3 sets of 10 Walking Lunges: Lunge step forwards, push off with front leg and lunge forward with the opposite leg and so on. Make sure your knee does not go past your toes but that your knee is in line with your foot, not caving in!
2. 3 sets of 10 Hamstrings: Kneel on the ground with a partner holding your ankles firmly to the ground. Lower your body down towards the ground in a straight line without bending at the waist. Raise back up without bending at the waist and continue. *This is very difficult, and you may only be able to lower and raise a portion of the way to the ground- that is fine, only go as far as you can without collapsing.
3. 30 reps Single Leg Calf Raise: Balance on one leg without holding support. Raise up onto your toes and slowly lower back down while maintaining your balance. Perform 30 reps trying to stay on one leg the entire time. Repeat 30 reps on opposite leg.

Plyometrics:

(Drew Kelly/Getty Images)

1. 20 reps Lateral Hops over Cone: Jump side to side over 6inch cone landing softly on balls of the feet with a bend in the knees to absorb the landing.
2. 20 reps Forwards/Backwards Hops over Cone: Jump forwards over the cone and immediately after landing jump backwards over cone, continue. Again land on balls of feet with a bend in the knees.
3. 20 reps Single Leg Hops over Cone: Perform the above exercise (Forward/Backwards Hops over Cone) but this time on one leg. Maintain balance for 20 reps without touching other leg down. Do not let knee snap back, keep a slight bend entire time. Repeat 20 reps on opposite leg.
4. 20 reps Vertical Jumps: Use your arms and jump straight up off of both feet. The goal is to work on the form of your landing accepting weight on the ball of the foot with knees bent and facing straight forwards (no caving in of the knees).
5. 20 reps Scissor Jumps: Stand in a lunge, jump straight up scissoring legs to land in a lunge with opposite leg forwards. Continue for 20 jumps keeping knees stable and directly over the ankle.

Agility:

1. 1 min Shuttle Run: Make a square out of 4 cones, Sprint forwards from cone 1 to 2, backwards from cone 2 to 3, forwards from cone 3 to 4 and backwards from cone 4 to 1. Continue until 1 minute has elapsed.
2. 1 min Diagonal Run: Set up 4 cones in a W shape. Run at a diagonal from cone 1-2, pivot on inside leg and run at a diagonal from cone 2-3, pivot on inside leg and run at a diagonal from cone 3-4. Continue until 1 min has elapsed.
3. 1 min Bounding Run: Run bringing knees to chest each step

Cool Down: (YEAH! YOU'RE ALMOST THERE!)

1. 30 reps Bridging with Hip Flexion: Raise up into a bridge position with knees over ankles and not caving in. Lift one leg off the ground raising up without letting your hip dip down. Repeat on opposite leg. Continue to alternate leg lifts until you have reached 30 reps on each leg.
2. 30 reps Abdominal Crunches: Lay on back with knees bent and hands behind head with elbows out wide. Tighten abdominals and crunch until shoulder blades are raised off the ground, slowly lower back down. Repeat 30 times straight up and then drop knees to one side for 30 reps and knees to other side for 30 reps.
3. 30 sec Knee to Chest Stretch: Lay on back and raise one knee up to chest, hold 30 sec, repeat on opposite leg. Now bring both knees up to chest and hold an additional 30 sec.
4. 30 sec Piriformis Stretch: Lay on your back, cross right ankle over left knee and then pull left thigh towards chest to feel a stretch in the right glut area. Repeat 30 sec on left leg.
5. 2 x 30sec Butterfly Stretch: Sit with soles of feet flat together and use elbows to press knees down towards the ground. Hold 30 sec and repeat.

CONGRATULATIONS YOU MADE IT! You are on your way to a healthier happier KNEE and better athletic performance! The goal is to repeat this program at least 2-3 times per week for 4-6 weeks.

References:

• http://pt.usc.edu/aclprojectprevent/pep_tr.htm
• http://sportsmedicine.about.com/od/kneepainandinjuries/a/022202b.htm
• http://orthopedics.about.com/od/aclinjury/tp/acl.htm
• http://www.financeprofessor.com/funlinks/running/aclsurgery.html
• http://en.wikipedia.org/wiki/Anterior_cruciate_ligament_injury

Green CHIC

(Image Courtesy of designsprout.com)

I currently work at a GREEN medical center. At a recent meeting I was astounded to hear the details that went into making this 520,000 SQUARE FOOT building ENVIRONMENTALLY FRIENDLY. For example, even during the construction phase of the building the equipment was only allowed to use certain types of fuel and idle for a short period of time when not in use. I thought it was really COOL that they managed to harness the excess heat given off by the medical equipment to heat all of the water in the building. The site of the hospital was specifically chosen for an area that would destroy as little wildlife as possible, but for each of the 40 trees that had to be cut down to build the medical center a new tree was planted.

I began to think, if a 520,000 sq ft medical center of a major health care organization can under such a HUGE task, shouldn't I be doing something???

My cousin recommended the book "Green Chic, Saving the EARTH in style" by Christie Matheson and I LOVE IT! Instead of asking you to tear down your house and build a house out of recycled paper and solar panels (exaggeration) she asks you to make REALISTIC changes. These small and feasible changes can have a DRAMATIC effect. The book is very witty and well written with a CHIC flare.

I encourage you to read for yourself Christie Matheson's Green Chic.

Because this is such a HOT issue, I am going to bring you some of my favorite ideas from "Green Chic" over the next few weeks, and CHALLENGE you to incorporate them into your CHIC LIFESTYLE.

(Image courtesy of thedailygreen.com)

CHALLENGE #1:

Next time your light bulbs burn out switch to COMPACT FLUORESCENT LIGHT BULBS. These energy saving bulbs use two-thirds less electricity than a standard bulb. I was surprise to read that standard incandescent bulbs waist 90% of the energy that goes into them as heat and only 10% actually goes to generating light- RIDICULOUS!

Crazy fact:

If every house in the U.S. switched just one bulb in their house to a CFL and ran it for 4 hrs a day the U.S. would save enough energy to LIGHT 2.5 MILLION HOMES FOR A YEAR and have the equivalent effect on harmful gas emissions as taking 800,000 CARS OFF THE ROAD. Wow! Just by changing a bulb?

CFL bulbs used to be hard to find and only come in an ugly coil variety, but now they are easy to come by at stores such as Home Depot and look like regular bulbs.

Before you run out and buy these energy saving bulbs it’s important to know that they are NOT equivalent to standard bulbs in wattage. So if you don’t want to end up with a NEON living room check out these recommendations:

Bathroom: (Where you typically want the brightest light for doing make-up, etc…)

23 Watts and 3000 Kelvin CFL bulb

Kitchen: (Bright enough that you can maneuver sharp knives, but not so bright that there’s a glare)

19 Watts and 2700 Kelvin CFL bulb

Living Room: (A little dimmer, as we tend to have the T.V. as another source of light)

13 Watts and 2700 Kelvin CFL bulb

Bedroom: (Dim to your personal preference as this is the room where we are winding up in the morning and winding down at night)

11-13 Watts and 1500-2700 Kelvin CFL bulb

It’s important to know that CFL bulbs ARE NOT compatible with light switches that have a DIMMER.

Although CFL bulbs are slightly more expensive than standard bulbs they last TEN TIMES LONGER and save you $30 IN ELECTRIC COSTS over their lifetime (typically 5 years).

Half Time Snacks

Love getting together with your friends every weekend to watch your favorite football team? Sick of munching on JUNK for 3 straight hours? It might start out tasting good, but inevitably by the end of the game you start to feel sleepy, weighted down, and just overall gross! Break this bad habit and try out some of these HEALTHY half time snacks.

And by half time snacks, I literally mean, to be eaten only at half time. You are much more likely to over eat if the snacks are sitting out the ENTIRE game.

Spinach and Artichoke Dip:

(Image Courtesy of http://www.cookinglight.com/)

(Rated as one of the 'best appetizers' in Cooking Light due to its cheesy, creamy inside with a golden crisp top.)

Yield: 5 1/2 cups (serving size: 1/4 cup dip and about 6 chips)

Ingredients

• 2  cups  (8 ounces) shredded part-skim mozzarella cheese, divided
• 1/2  cup  fat-free sour cream
• 1/4  cup  (1 ounce) grated fresh Parmesan cheese, divided
• 1/4  teaspoon  black pepper
• 3  garlic cloves, crushed
• 1  (14-ounce) can artichoke hearts, drained and chopped
• 1  (8-ounce) block 1/3-less-fat cream cheese, softened
• 1  (8-ounce) block fat-free cream cheese, softened
• 1/2  (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
• 1  (13.5-ounce) package baked tortilla chips (about 16 cups)

Preparation

Preheat oven to 350°. Combine 1 1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (through spinach) in a large bowl; stir until well blended. Spoon mixture into a 1 1/2-quart baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly and golden brown. Serve with tortilla chips.

Nutritional Information

Calories: 148 (30% from fat), Fat: 5g (sat 2.9g,mono 1.5g,poly 0.5g) Protein: 7.7g, Carbohydrate: 18.3g, Fiber: 1.5g, Cholesterol: 17mg, Iron: 0.6mg, Sodium: 318mg, Calcium: 164mg

Mediterranean Platter:

Choose your favorite Hummus. I've found that Trader Joe's has delicious hummus that is lighter than typical store bought hummus. For example, Trader Joe's roasted garlic hummus has only 50 calories per serving.

Steam your favorite veggies. I recommend broccoli, zucchini, yellow squash, carrots, and red bell peppers.

Dust whole wheat pita's with a little bit of olive oil and garlic powder. Toast, and cut in triangles.

Garnish the platter with chunks of Reduced fat feta cheese, and kalamata olives (pitted)

Easy Pulled BBQ Chicken Mini-wiches:

Buy a rotisserie chicken, pull chicken apart discarding skin, bones, and any dark meat. Pull apart the lean white mean with a fork into shreds.

Simmer pulled chicken in a pot (can be done on stove top or in crock pot) with your favorite BBQ sauce. Try Dinosaur Bar-B-Que Sensuous Sathering Sauce at only 25 calories per serving. Annies Naturals and Whole Food's 365 Organic also have delicious and nutritious BBQ sauces.

Set out mini whole wheat buns for guests to make their own BBQ Mini-wich. Also, have small dixie cups out so people have the option to go lo-carb and eat their BBQ chicken alone.

Game Day Chocolate Oatmeal Cookies:

(Image courtesy of womenshealthmag.com)

Ingredients:
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
3 tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 cup unsweetened applesauce
1/4 cup canola oil
1/2 cup packed brown sugar
3/4 cup confectioners' sugar
1 large egg
1 teaspoon vanilla
1 1/4 cups rolled oats
1/2 cup raisins or chopped dates

Directions:
1. Preheat the oven to 350°F. Coat no-stick baking sheets with no-stick spray or line with parchment paper.
2. In a small bowl, combine the whole-wheat flour, all-purpose flour, cocoa powder, baking powder, baking soda, salt and cinnamon.
3. In a large bowl, combine the applesauce, oil, brown sugar, confectioners' sugar, egg and vanilla. Mix until well-blended. Add the flour mixture and mix well. Stir in the oats and raisins or dates. Drop by rounded teaspoonfuls onto the prepared baking sheets, leaving 2" between cookies. Bake for 10 to 12 minutes, or until very lightly browned. Do not over bake. Remove the cookies to a wire rack to cool. Or, if using parchment paper, slide the cookies and parchment paper onto a counter top to cool.

Makes 40 servings. Per serving: 61.5 calories, 1.8 g fat, 0.2 g sat fat, 10.8 g carbs, 5.1 g sugar, 0.8 g fiber, 1.1 g protein (Recipe courtesy of Women's Health Magazine)