Happy Hour

(Image Courtesy of bangitout.com)

Want to enjoy a cool refreshing BEER after work today?

After a long week in the office you deserve it, BUT... try to be conscious of WHAT you are drinking.

The fact of the matter is that all beers are not created equal. With the help of Beer 100 I have compiled a list of 14 beers UNDER 100 CALORIES (Choose these!) and 25 beers OVER 200 CALORIES (Steer clear of these!).

Great Happy Hour Choices: (based on 12oz)

• Amstel Light: 99 calories, 3.9% alcohol, 5.33g carbs  (My personal favorite for a low calorie beer that is still filled with flavor!)
• Anheuser Busch Natural Light: 95 calories, 4.2% alcohol, 3.2g carbs
• Aspen Edge: 94 calories, 4.1% alcohol, 2.6g carbs
• Beck's Light: 64 calories, 2.3% alcohol, 3.9g carbs
• Budweiser Select: 99 calories, 4.3% alcohol, 3.1g carbs
• Budweiser Select 55: 55 calories, 2.4% alcohol, 1.9g carbs
• Busch Light: 95 calories, 4.1%alcohol, 3.2g carbs
• Heineken Special Light: 99 calories, 3.8% alcohol, 6.8g carbs
• Michelob Ultra: 95 calories, 4.1% alcohol, 2.6g carbs
• Miller Genuine Draft 64: 64 calories, 2.8% alcohol, 2.4g carbs
• Miller Lite: 96 calories, 4.2% alcohol, 3.2g carbs
• Milwaukee's Best Light: 98 calories, 4.2% alcohol, 3.5g carbs
• Molson Light: 82 calories, 2.41% alcohol
• Yuengling Light: 98 calories, 3.8% alcohol, 6.6g carbs

Not-So-Great Happy Hour Choices: (based on 12oz)

• Anchor Porter: 209 calories, 5.6% alcohol
• Dragon Stout: 220 calories, 6.8% alcohol
• Flying Dog Schwarz: 222 calories, 7.8% alcohol, 14.3g carbs
• Flying Dog Double Dog: 313 calories, 11.5% alcohol, 16.6g carbs
• Flying Dog Gonzo: 271 calories, 9.2% alcohol, 18.9g carbs
• Flying Dog Horn Dog: 314 calories, 10.2% alcohol, 21.5g carbs
• Flying Dog Kerberos Tripel: 238 calories, 8.3% alcohol, 8.6g carbs
• Flying Dog Raging Bitch: 221 calories, 8.3% alcohol, 11.6g carbs
• Flying dog Wild Dog: 288 calories, 9.9% alcohol, 20.2g carbs
• McEwans Scotch Ale: 295 calories, 9.5% alcohol
• New Belgium 1554: 205 calories, 5.6% alcohol, 25g carbs
• New Belgium 2 Below: 200 calories, 6.6% alcohol, 17g carbs
• New Belgiium Abbey: 200 calories, 7% alcohol, 18g carbs
• New Belgium Trippel: 215 calories, 7.8% alcohol, 20g carbs
• Olde English 800: 202 calories, 7.5% alcohol, 13.4g carbs
• Olde English High Gravity: 220 calories, 8% alcohol, 14.6g carbs
• Sierra Nevada Bigfoot: 330 calories, 9.6% alcohol, 32.1g carbs (YIKES!!!)
• Sierra Nevada Celebration Ale: 214 calories, 6.8% alcohol, 19.4g carbs
• Sierra Nevada Harvest Ale: 215 calories, 6.7% alcohol, 19.3g carbs
• Sierra Nevada India Pale Ale: 231 calories, 6.9% alcohol, 20g carbs
• Sierra Nevada Pale Bock: 218 calories, 7% alcohol, 19.7g carbs
• Sierra Nevada Stout: 225 calories, 5.8% alcohol, 22.3g carbs
• Steel Reserve: 222 calories, 8.1% alcohol, 16g carbs
• Steel Reserve Triple Export: 222 calories, 8.1% alcohol, 16g carbs
• Thos Cooper & Sons Stout: 205 calories, 7.1% alcohol

Thank you http://www.beer100.com/ for the great beer nutritional facts.

Namaste

(Image courtesy of doniree.com)

I hear many people say that they would love to try YOGA but are intemidated because:

• they don't think they are flexible enough
• they have an injury or chronic pain and don't think they will be able to do what is asked of them
• they are worried that they will be asked to chant and meditate the entire time
• there are so many different types and they don't know where to begin
• "I don't want to be the only guy in the class"

It sounds like the better question is WHY NOT practice YOGA??? These benefits are amazing and are a great way to enhance your typical fitness regimine. Improving flexibility, strength, and balance can be linked to better athletic performance and decreased risk of injury.I have also found that YOGA is the perfect way to de-stress and improve my mood... which I'm sure my family and friends appreciate!

These are common fears and I hope that the following information will help you decide to give YOGA a try, and help you determine which type of yoga is the best fit for you.

What is YOGA??? Yoga is an ancient art form based on developing the mind, body, and spirit which through continuous practice leads you to peace and well-being.

Why should I pactice YOGA???

• Improved strength, posture, balance, flexibility, energy level, and endurance
• Improved sleep, GI function, endocrine function, cardiovascular efficiency
• Decreased pulse, respiratory rate, and blood pressure
• Improved dexterity, eye-hand coordination, and reaction time
• Improved memory, concentration, attention span, and cognitive functioning
• Decreased anxiety, depression, and hostility

Which type of YOGA is right for me???

Iyengar- Soft on the body, uses props to compensate for decreased flexibility, great for beginners or those with back/joint problems, stronger focus on alignment and meditation

Ashtanga (Power Yoga)- helps develop strength and stamina, light on the meditation, great for athletes, continuous flow of movement with a focus on breath control

Bikram- room kept at 100.4 degrees F or higher to replicate the temperature in India, the birthplace of yoga, physically demanding, a set routine of 26 postures that must be performed in a certain order, great for fit individuals looking for a physical challenge

Hatha- mellow yoga that allows you to flow through poses at your own pace, focusing on breathing and meditation, great for winding down at the end of a workout

Kundalini- incorporates chanting, visualizations, meditations, and guided relaxations, great for those dealing with addictions as it 'purifies' the body

Kripalu- continuous flow of postures with a focus on meditation throughout the session

Sivananda- series of 12 poses involving the sun salutation, relaxation, breath control, and chanting, a great way to begin your day

Viniyoga- slower more individualized yoga focusing on strength and balance, ideal for beginners, seniors, and those with injuries

Raja-yoga- involves intense concentration with the goal of "liberation through meditation"

Bhakti-yoga- a form of devotional yoga focusing on self- surrender to 'the Divine'

Mantra-yoga- verbal or mental repitition of sounds to empower the individual

***Thank you YOGA Online Mind & Body for the great information!

Ultimate Workout Log

Looking to AMP UP your fitness level and overall health???

STEP 1: Set A Goal!

What is it that you want to accomplish? Make it specific.

Examples:

• I want to finish a sprint Women's Triathlon in 7/11.
• I want to lose 10 lbs by 6/11.
• I want to bike 60 miles/week for the next 12 weeks.
• I want to bench-press 225 lbs by 2/11
• I want to fit into the jeans I wore before I had my kids by 4/11

STEP 2: Start a Log!

A log will help you to stay on track, to stay motivated, and to make daily steps toward achieving your ultimate goal. A log will also help you to get in better touch with your body learning how to find the right balance of exercise, nutrition, hydration, and rest.

Here is an excerpt from the introduction of my FAVORITE fitness log: The Ultimate Workout Log by Suzanne Schlosberg.

***How can a bunch of blank pages do all that? "The mere fact of writing something down makes you more committed to it," says sports psychologist Robert Weinberg, PhD, a professor at Miami University in Ohio, who has done extensive research on goal setting and athletic performance. When it comes to goal setting, Weinberg's motto is: "Ink it, don't think it!"

Many of the world's best athletes are die hard believers in recording their goals and tracking their workouts. "Keeping a training log is invaluable," says 2004 Olympic marathoner Alan Culpepper. "It is the best way to truly dissect and reflect on those things that worked well and those that did not. It also keeps you honest. You have to have some way to monitor your training to make sure you're not neglecting or over emphasizing one area." As Culpepper points out, it's so easy to forget what you did two weeks ago or even two days ago.

Champion wheelchair racer Jean Driscoll considers her training journals to be nothing less than personal treasures. "They are a record of what I've done, where I've been, who I am, and where I can go," says Driscoll, a two-time Olympic silver medalist and eight-time Boston marathon winner. "They are as much a training partner to me as my teammates are." ***

STEP 3: Get Started!!! No more excuses...

Do The Circuit

Bored with the same old 3 mile run, or 30 minutes on the elliptical day after day?

Mix it up with CIRCUIT TRAINING.

Circuit training is an amazing way to get LEAN and TONED!

This form of exercise incorporates aerobic activity with resistance training to BURN FAT. Low weights and high repetitions are used to build ENDURANCE. By continually switching from one exercise to the next without a break the heart rate stays up, which equates to BURNING CALORIES.

Traditional circuit training worked one section of the body per exercise station, for example sit-ups, followed by push-up, and then squats.  But, I have seen greater benefits from a newer approach to circuit training in which each exercise involves the entire body, for example performing a squat while raising dumbbells over head.

By working the upper body and lower body together, and continuously switching muscle groups you will be able to keep your heart rate up for the entire workout therefore getting the benefits of AEROBIC and RESISTANCE training.

If you're looking for an excellent workout I highly recommend the Jillian Michaels: No More Trouble Zones DVD. It is a 40 minute workout composed of 8 different 5 minute circuits. All you need is a small space in front of the TV (about 10sq ft), 2 3lb dumbbells, and a thin mat (such as a yoga mat).

Here are a few exercise ideas to get you started:

(photo courtesy of starcentral magazine)

*Squat with an overhead press. As you press up from your squat raise dumbbells overhead.

(photo courtesy of women'sday.com)

*Lunge step with overhead dumbbell raise. Try lunges forwards, backwards, and sideways combined with dumbbell raises forwards or out to the sides.

(photo courtesy of kettleballsforsale)

*Get into a side plank and raise dumbbell over head. Hold plank while you perform dumbbell raise several times. Try in a standard plank position with a dumbbell in each hand and alternate rowing one dumbbell up to chest and then the next.

(photo courtesy of Squidoo)

*Balance in bridge position and perform a chest press. Can perform on the floor, or for a bigger challenge use a fitness ball.

(photo courtesy of us.ayushveda.com)

*Try a step up with a bicep curl. Try forwards and sideways step ups.

(photo courtesy of Discovery Health)

*Stand on one leg while performing a dead lift with dumbbell or medicine ball. Keep standing leg straight and back flat as you lower and raise up. If too difficult, begin with a dead lift with both legs planted on the ground, keep legs straight with just a slight bend in the knee.

(photo courtesy of about.com)

*Perform a push-up with hands on inverted bosu ball, jump legs in, lift bosu overhead, lower bosu down to ground, and jump legs back to begin next push-up.

There are a few ideas to get you rolling with your circuit. Choose 5 total body exercises. Perform one exercise non-stop for 30-60 seconds and then immediately move on to the next exercise. Once you have performed all 5 exercises take a 30 second break (grab a sip of water) and start the circuit from the top.

You will know you're on the right track if your heart rate is up and your muscles are feeling the burn!

A Taste of Fall

Do you ever see the bins full of SQUASH at the grocery store and think they are selling Halloween decorations to sit outside next to your pumpkins?

To me squash are a symbol of fall, just like the colorful leaves, apple orchards, and trick or treaters.

(Check out more of Troy B Marden's amazing garden designs!)

Believe it or not these colorful gourds make for a HEALTHY and DELICIOUS meal!

Here are 3 of the most common Winter Squash, along with their nutrition info, and a few of my fav recipes:

ACORN SQUASH: Weighing in at 115 calories and a whopping 9 grams of fiber per serving, this squash is very low in fat, cholesterol, and sodium. Acorn squash is also a good source of Vitamins A, B6, and C. Highly filling and highly nutritious!

Acorn squash is SWEET and is classically served soaked in butter and brown sugar... but that kind of defeats the point right? So here is my twist...

Sweet Roasted Acorn Squash

• Cut acorn squash in half and remove seeds (may need to place entire squash in microwave for a few minutes first to soften enough to cut through)
• Place both halves cut side down in a baking dish
• Roast in oven at 350 degrees for 30 minutes (may vary depending on size of squash)
• Remove squash from oven
• Drizzle sugar-free maple syrup over squash
• Sprinkle cinnamon and nutmeg over squash halves
• Coat with chopped pecans (to add a little protein)
• Return to oven (cut side up) for an additional 15-20 minutes

(photo courtesy of pomplemousse)

BUTTERNUT SQUASH: Weighing in at only 82 calories and 0 grams of fat per serving this squash is a great source of Vitamins A, B6, C, and E along with Folate and Calcium.

This squash transforms into my favorite fall soup. It is SAVORY, filling, and a great way to warm up on a chilly day.

My Mom's Butternut Squash & Navy Bean Soup
(SERVES 10) *Freezes well.

2 butternut squash, peeled, seeds removed, cut in large pieces (easier to peel if you microwave first until skin isn’t as hard)
½ lg. onion, diced
Olive oil
½ t. cayenne pepper
3 cloves garlic, chopped
1c. dried navy beans, washed
2 stalks celery, diced
1 T curry powder
½ t cinnamon
1 ½ qts. Chicken stock (try low sodium)
Sea salt & freshly grd pepper

• In a heavy bottomed soup pot saute squash, celery and onion in olive oil on medium heat for 15 min
• Add garlic, spices (curry, cinnamon & cayenne), 1 T sea salt & fresh ground pepper (about 1 t.)
• Add chicken stock and navy beans, and cook for about 1 ½- 2 hrs. over low heat (or until beans are tender).
• Remove soup from stove, cool *, and puree in blender, in batches, until smooth. If soup seems too thin, thicken with a little roux. If too thick, thin with chicken stock.
• Adjust seasoning – salt or pepper to taste. Soup is also good with chopped sage on top. 
• Enjoy!

*If you put soup in blender while still hot, there must be an opening in top of blender for steam to escape; otherwise you will be scraping soup off the ceiling. YIKES!

(courtesy of lookandtaste.com)

SPAGHETTI SQUASH: My personal favorite, weighing in at a minuscule 42 calories per serving, this squash contains folic acid and potassium.

What a great alternative to traditional pasta noodles!

Easy Weeknight Spaghetti Squash

• Place whole spaghetti squash in the microwave for 5 minutes to soften
• Remove from microwave and cut squash in half lengthwise, remove all seeds
• Place cut side down in a baking dish filled with 1/2 inch of water
• Microwave on high for an additional 10 minutes or until tender (may need to microwave one half at a time depending on size of squash)
• While squash is microwaving saute vegetables in olive oil in a medium sized pan. Any veggies you have in the house will work but I prefer mushrooms, onions, and red bell pepper.
• Add desired amount of store bought pasta sauce to sauteed veggies and simmer
• Remove squash from microwave and run a fork continuously through to remove spaghetti like strands
• Cover spaghetti squash with sauce, sprinkle reduced fat Parmesan cheese over top if desired
• Enjoy this guilt free pasta dinner!

(photo courtesy of janetishungry.blogspot.com) 

Let me hear about your squash creations...

References:

• http://en.wikipedia.org/wiki/Spaghetti_squash
• http://nutritiondata.self.com/

Organic Vs. Your Bank Account

Wish you could shop ORGANIC but don't want to spend the extra money each week at the grocery store?

We keep hearing how great it is to go organic... but the news stories never seem to mention how much more MONEY this equates to.

Well here is some GOOD NEWS. The U.S. Department of Agriculture along with the Federal Food and Drug Administration conducted an 8 year study which analyzed the pesticides in the 50 most consumed fruits and vegetables. The produce was then ranked from MOST CONTAMINATED to LEAST CONTAMINATED... called The Shopper's Guide to Pesticides.

The Shopper's Guide to Pesticides serves as a GREAT GUIDELINE as to which fruits and vegetables are worth the extra $$$ to buy ORGANIC and which aren't.

But first, what exactly does it mean to be organic? To be classified as ORGANIC a food must be made in a way that complies with the national government standards. In the United States organic foods must be free of artificial food additives and free of artificial processing such as chemical ripening, food irradiation, and genetic modification. Organic foods can only be grown with natural, non synthetic pesticides.

(Chemical Crop)

Farmers hiding behind gas masks kind of makes you question the safety of our crops right? Recent human and animal studies have revealed that chemicals used on our crops have been linked to de-masculinization, Parkinson's Disease, nervous system degeneration, skin irritation, eye disease, miscarriages and lower cognitive scores. WOW, NO THANKS!

So now for the list...

"The Dirty Dozen": The 12 MOST contaminated foods. These are the ones that are worth the extra money (typically 10-40% more expensive) to buy organic!

• Peaches
• Nectarines
• Cherries
• Apples
• Domestic Blueberries
• Strawberries
• Imported Grapes
• Celery
• Sweet bell peppers
• Spinach
• Kale/ Collard Greens
• Potatoes

(Courtesy of Soda Head)

"The Clean Fifteen": The 15 LEAST contaminated foods. If you're looking to save some money don't worry about buying these items organic.

• Onions
• Sweet corn
• Sweet peas
• Asparagus
• Cabbage
• Eggplant
• Sweet potatoes
• Avocados
• Pineapples
• Mangoes
• Kiwi
• Domestic cantaloupe
• Watermelon
• Grapefruit
• Honeydew

Check out how each of the 50 fruits and vegetables scored in the study: Shopper's Guide to Pesticides

Hope this helps guide your next trip to the grocery store!


References:

• http://en.wikipedia.org/wiki/Organic_food
• http://www.epa.gov/pesticides/health/human.htm
• http://www.globalhealingcenter.com/effects-of-pesticides.html
• http://www.foodnews.org/methodology.php

Sunday Family Dinner

The thing I love about Sunday's... besides the football game... is that it brings everyone together for a delicious family dinner.

Often we are racing around on weeknights, throwing together quick meals, but on SUNDAYS it's nice to take our time and make an amazing meal that fills the house with great smells and even better company.

For those of us residing in the Midwest we can count the days left that we are still able to grill out on one hand. So let's take advantage!

Try this succulent grilled tuna with a sweet yet tart Mediterranean tomato sauce complimented by fresh garlic basil. In other words, YUM!

Thank you 'Cooking Light' for this amazingly delicious recipee that my entire family loved!

Grilled Tuna with Basil and Fresh Tomato Sauce (makes 4 servings)

Basil Butter:
3/4 cup fresh basil leaves
2 tablespoons butter, softened
*I know you're thinking, really butter?! Two tablespoons divided 4 ways is 1/2 a tablespoon per person. Try to buy a light butter, butter substitute, or there's always OLIVE OIL.
1 tablespoon fresh lemon juice
1/4 teaspoon salt
2 garlic cloves, minced

Tomato Sauce:
2 teaspoons olive oil
1/2 cup finely chopped red onion
2 garlic cloves, minced
3 cups grape or cherry tomatoes, halved
1/2 cup dry white wine
3 tablespoons capers
2 tablespoons balsamic vinegar
1/4 teaspoon sugar
1/4 cup chopped fresh flat-leaf parsley

Tuna:
4 (6oz) tuna steaks (about 1 inch thick)
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking Spray
4 basil leaves (optional)

Directions:

1. Prepare Grill or Broiler
2. To prepare basil butter, combine first 5 ingredients in a food processor; process until smooth, scraping sides as needed.
3. To prepare sauce, heat oil in a saucepan over medium-high heat. Add onion and 2 garlic cloves; saute 3 minutes. Add tomatoes; saute 2 minutes. Stir in wine, capers, vinegar, and sugar; bring to a boil. Reduce heat; simmer 5 minutes, stirring occasionally. Stir in parsley.
4. To prepare tuna, sprinkle tuna with 1/2 teaspoon salt and pepper. Place tuna on grill rack or broiler pan coated with cooking spray. Cook 5 minutes on each side or until desired degree of doneness. Serve with basil butter and tomato sauce. Garnish with basil leaves, if desired.

Serving Size: 1 (6oz) Tuna Steak with 3/4 cup sauce, and 1 tablespoon basil butter

Nutrition:

• Calories: 323 (Not bad for such a hearty meal!)
• Fat: 10.2g
• Protein: 41.8g (Wow!)
• Carbs: 10.9g
• Fiber: 2.4g
• Cholesterol: 92mg
• Iron: 2.7mg
• Sodium: 770mg
• Calcium: 72mg

Reference:
The Best of Cooking Light 2004.