Triathlon today

5:58 PM Posted by AimeeDee

Did a sprint tri today IN THE RAIN! Not fun... but I made it, 1/2 mile swim, 15 mie bike and 3 mie run. Its my fourth and last for the season. I am spent. Looking forward to sleep but wanted to poat that I made it. I wore the same wet suit as I did last time in June and it went on so much easier. YAY... having lost a little over 12 lbs helped a lot! YAY! I FINALLY made it below 200. its been a long time coming. I am almost to my 1/2 way point! Its taken 6 months to lose 39 lbs... but slow and steady wins the race I guess.

Had blood work done, mytriglycerides went down 98 points from 188 to 86! YAY! That is the good news, somehow my LDL went from 129 to 147... so those went in the wrong direction... need to figure that one out. And I had my C-Reactive Protein test done, a test for inflammation and it came back above highest risk for heart attack/stroke. I am getting re tested in 3 months. 1 is low risk, 2 is medium risk and 3 is highest risk... well mine came back 5.1 which scares the life out of me. I really want to see my youhgest graduate from HS and see my grand and great grand kids. Am praying it was a fluke though with my family history of heart disease.... well I am just going to pray and not think about it. I think it is important for all of you to have your rs-CRP blod test done. It is said to be a better preictor for heart disease then even a full lipid panel cholesterol test, especially when it is combined with results from the cholesterol test. Anyway.. I ramble.

Have a great weekend!

Super Dinners - Recipes Starring The World's Most Powerful Veggies

3:34 PM Posted by Jamie

This is actually an article that I got from the latest issue of Eating Well.  Instead of paraphrasing or adding my own witty comments, I'm just going to give you the whole article as it appeared in the magazine.  It's just too good to do anything else to it!  I will warn you ahead of time that it is a long post, as it's got 5 recipes in it.  So before you read this, get a drink and sit in a comfy chair!  Some recipes have a 2-serving version (even if it's not noted) so be sure to check EatingWell.com if you want to see how to divide the recipe for two people.

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SUPER DINNERS
A Week's Worth of Delicious Recipes Starring the Power Players of the Vegetable World
Recipes from the EatingWell Test Kitchen
Pgs 22-26, October 2009 Issue, Eating Well Magazine

You can tell broccoli's good for you just by looking at it: all those little green fists raised to righteous health!  Even though nutrition fads come and go, broccoli's super-veggie status never falters.  So we decided to give you a week's worth of delicious dinners that star broccoli and other members of its family.  After all, the whole big band of brassica brothers, which runs from cauliflower and Brussels sprouts to turnips, kale and arugula, share a potent health profile.  They provide isothiocyanates, compounds that amp up the production of enzymes that help clear toxins from the body.  That's not all.  Take a look at the nutrition bonuses here: these vegetables are loaded with the antioxidants beta carotene (which the body converts to vitamin A) and vitamin C as well as folate, a vitamin that's linked with heart health and helps build healthy new cells.

Besides their stellar nutrition marks, this mighty family thrives in the cool  weather of fall.  We saute' kale, then set mild arctic char on top of it to gently steam.  Pizza gets a green makeover with pesto, broccoli and arugula.  We love twirling up long strips of bok choy along with noodles and pork in an easy stir-fry.  Turnips provide a peppery counterpoint to roasted potatoes and chicken, and thinly sliced Brussels sprouts join mushrooms in a creamy fettuccine.  These hearty suppers will give you all the strength you need to gear up for the cold season ahead.



MONDAY
GREEN PIZZA
-Healthy Weight Recipe-
Active Time: 20 Min - Total: 30 Min

Cooler-weather vegetables like broccoli and arugula are abundant at farmers' markets in early fall.  Why not use them as an unconventional pizza topping?  The arugula adds a slightly bitter peppery taste -- for a milder flavor, use spinach instead.  Serve with: wedges of fresh tomato tossed with vinegar, olive oil, basil and freshly ground pepper.


1 pound prepared pizza dough, preferably whole-wheat
2 cups chopped broccoli florets
1/4 cup water
5 ounces arugula, any tough stems removed, chopped (about 6 cups)
Pinch of salt
Freshly ground pepper to taste
1/2 cup prepared pesto
1 cup shredded part-skim mozzarella cheese

  1. Position oven rack in the lowest position; preheat to 450F.  Coat a large baking sheet with cooking spray.
  2. Roll out dough on a lightly floured surface to about the size of the baking sheet.  Transfer to the baking sheet.  Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
  3. Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes.  Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more.  Season with salt and pepper.
  4. Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese.  Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
Makes 6 servings.  Cost per serving: under $2

Per Serving: 323 calories; 13g fat (4g sat, 7g mono); 19mg cholesterol; 33g carbohydrate; 15g protein; 3g fiber; 511mg sodium; 241mg potassium.  Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% DV), Vitamin A (31% DV).


TUESDAY
PORK AND BOK CHOY STIR-FRY
-Healthy Weight and Healthy Heart Recipe-
Active Time: 40 Min - Total: 40 Min

In this zippy stir-fry we cut the bok choy into long, thin strips to mimic the long noodles.  We like Japanese soba noodles because they are made with buckwheat, which gives them a nutty flavor and a boost of fiber.  You can also use mild-flavored rice noodles or whole-wheat spaghetti.  Serve with: Japanese Cucumber Salad (EatingWell.com).



8 ounced soba or rice noodles
3/4 to 1 pound pork tenderloin, trimmed
1/3 cup water
1/4 cup Shao Hsing rice wine or dry sherry*
2 Tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 Tablespoon peanut oil or canola oil
1 medium onion, thinly sliced
1 pound bok choy (about 1 medium head), trimmed and cut into long, thin strips
1 Tablespoon chopped garlic
1 Tablespoon chile-garlic sauce**

  1. Bring a large saucepan of water to a boil.  Add noodles and cook according to package directions.  Drain, rinse with cold water and set aside.
  2. Meanwhile, slice port into thin rounds; cut each round into matchsticks.  Whisk water, rice wine or sherry*, soy sauce and cornstarch in a small bowl.
  3. Heat oil in a Dutch oven over medium heat.  Add onion and cook, stirring occasionally, until beginning to soften, 2 to 3 minutes.  Add bok choy and cook, stirring occasionally, until beginning to soften, about 5 minutes.  Add the pork, garlic and chile-garlic sauce; cook, stirring, until the pork is just cooked through, 2 to 3 minutes.
  4. Whisk the cornstarch mixture again, add it to the pan and bring to a boil.  Cook, stirring, until the sauce has thickened, 2 to 4 minutes.  Serve the pork and vegetables over the noodles.
Makes 4 Servings.  Cost per serving: under $2.50  For a 2-serving variation, go to EatWell.com.

Per Serving: 374 calories; 6g fat (1g sat, 2g mono); 55mg cholesterol; 51g carbohydrates; 29g protein; 2g fiber; 775mg sodium; 975mg potassium.  Nutrition Bonus: Vitamin A (94% Daily Value), Vitamin C (55% DV), Potassium (28% DV), Magnesium (23% DV), Iron (21% DV) Folate (20% DV), Zinc (19% DV).


WEDNESDAY
QUICK ROAST CHICKEN AND ROOT VEGETABLES
-Healthy Weight and Healthy Heart Recipe-
Active Time: 45 Min - Total: 45 Min

Roasted chicken in 45 minutes? No problem.  This technique of starting bone-in chicken breasts on the stovetop and finishing them in a hot oven with vegetables gets a hearty dinner on the table in a hurry.  While everything roasts, you still have time to make a quick pan sauce with shallot and Dijon mustard.  Serve with: Spinach Salad with Warm Maple Dressing (EatingWell.com).

1 pound turnips, peeled and cut into 1/2-inch chunks
1 pound baby potatoes, quartered
2 Tablespoons extra-virgin  olive oil, divided
1 Tablespoon chopped fresh marjoram OR 1 teaspoon dried
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/4 cup all-purpose flour
1 cup reduced-sodium chicken broth
2 bone-in chicken breasts (12 ounces each), skin and fat removed, cut in half crosswise
1 large shallot, chopped
1 Tablespoon Dijon mustard
2 teaspoons red- or white-wine vinegar

  1. Preheat oven to 500F.
  2. Toss turnips, potatoes, 1 Tablespoon oil, marjoram, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl.  Spread in an even layer on a large baking sheet.  Roast for 15 minutes.
  3. Meanwhile, place flour in a shallow dish.  Transfer 2 teaspoons of the flour to a small bowl and whisk in broth; set aside.  Season chicken with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.  Dredge the chicken in the flour, shaking off the excess.  (Discard any leftover flour.)
  4. Heat the remaining 1 Tablespoon oil in a large skillet over medium heat.  Add the chicken, skinned-side down, and cook until well browned on the bottom, about 5 minutes.  Remove from the heat.
  5. After the vegetables have been roasting for 15 minutes, stir them and place one piece of chicken, skinned-side up, in each corner of the baking sheet. (Set the skillet aside.) Return the vegetables and chicken to the oven and roast until the chicken is cooked through and the vegetables are tender, about 20 minutes more.
  6. When the chicken and vegetables have about 10 minutes left, return the skillet to medium heat.  Add shallot and cook, stirring, until fragrant, about 1 minute.  Whisk the reserved broth mixture again, add to the pan and bring to a boil.  Cook, stirring occasionally, until reduced by about half, about 8 minutes.  Stir in mustard and vinegar.  Serve the chicken and vegetables with the sauce.
Makes 4 servings.  Cost per serving: under $2.50

Per Serving: 333 calories; 10g fat (2g sat, 6g mono); 72mg cholesterol; 29g carbohydrate; 31g protein; 4g fiber; 770mg sodium; 1,033mg potassium.  Nutrition Bonus: Vitamin C (58% Daily Value), Potassium (30% DV), Magnesium (16% DV).


THURSDAY
ARCTIC CHAR ON A BED OF KALE
-Healthy Weight, Low Calorie and Heart Healthy Recipe-
Active Time: 30 Min - Total: 30 Min

Arctic char, related to salmon and trout, is sustainably farmed, making it a "best choice" for the environment.  It has a mild flavor and cooks up quickly.  We like the taste and texture of Lacinato (a.k.a. Dinosaur) kale in this dish.  Serve with: Mashed potatoes.

1 Tablespoon extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1 to 1 1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
1 pound skinned arctic char or salmon fillet, cut into 4 portions
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup reduced-fat sour cream
2 teaspoons prepared horseradish
1 Tablespoon chopped fresh dill OR 1 teaspoon dried
4 lemon wedges for garnish

  1. Heat oil in a large skillet over medium heat.  Cook shallot, stirring, until beginning to soften, about 2 minutes.  Add broth, water and half the kale; cook, stirring, until slightly wilted, about 1 minute.  Add the remaining kale and cook until tender, about 8 minutes.
  2. Sprinkle the fish with salt and pepper and place on the kale.  Cover and cook until the fish is just cooked through, 5 to 7 minutes.
  3. Meanwhile, combine sour cream, horseradish and dill in a bowl.  Serve the fish and kale with the sauce and lemon wedges.
Makes 4 servings.  Cost per serving: under $5

Per Serving: 335 calories; 16g fat (3g sat, 8g mono); 90mg cholesterol; 14g carbohydrate; 35g protein; 2g fiber; 424mg sodium; 1,135 mg potassium.  Nutrition Bonus: Vitamin A (353% Daily Value), Vitamin C (230% DV), Potassium (32% DV), Calcium and Iron (24% DV), Magnesium (19% DV), good source of omega-3s.




FRIDAY
CREAMY FETTUCCINE WITH BRUSSELS SPROUTS AND MUSHROOMS
-Healthy Weight, High Fiber and Heart Healthy Recipe-
Active Time: 30 Min - Total: 30 Min

Think of this creamy pasta dish as the fall version of pasta primavera.  Sliced Brussels sprouts cook quickly and cling to the pasta.  Look for presliced mushrooms to cut prep time.  Serve with: Tossed Salad with Garlic-Dijon Vinaigrette (EatingWell.com).

12 ounces whole-wheat fettuccine
1 Tablespoon extra-virgin olive oil
4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake
4 cups thinly sliced Brussels sprouts
1 Tablespoon minced garlic
1/2 cup dry sherry or 2 Tablespoons sherry vinegar*
2 cups low-fat milk
2 Tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup finely shredded Asiago cheese, plus more for garnish

  1. Cook pasta in a large pot of boiling water until tender, 8-10 minutes.  Drain, return to the pot and set aside.
  2. Meanwhile, heat oil in a large skillet over medium heat.  Add mushrooms and Brussels sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10 minutes.  Add garlic and cook, stirring, until fragrant, about 1 minute.  Add sherry (or vinegar)*, scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry).
  3. Whisk milk and flour in a bowl; add to the skillet with salt and pepper.  Cook, stirring, until the sauce bubbles and thickens, about 2 minutes.  Stir in Asiago until melted.  Add the sauce to the pasta; gently toss.  Serve with more cheese, if desired.
Makes 6 servings, about 1 1/3 cups each.  Cost per serving: under $2

Per Serving: 385 calories; 10g fat (4g sat, 2g mono); 22mg cholesterol, 56g carbohydrate; 19g protein; 10g fiber; 438 mg sodium; 467 mg potassium.  Nutrition Bonus: Vitamin C (75% Daily Value), Calcium (28% DV), Magnesium (25% DV), Folate (19% DV), Iron (18% DV), Vitamin A (16% DV).


* - Rice wine and dry sherry can be substituted with apple juice or white grape juice, or a non-alcoholic dry white wine. Sherry vinegar can be substituted with apple cider vinegar.  If you use sherry, use a dry sherry instead of a higher-sodium cooking sherry.
** - Chile-garlic sauce (also labeled chili-garlic sauce or paste) is a blend of ground chiles, garlic and vinegar.  It can be found in the Asian section of large supermarkets and will keep for up to 1 year in the refrigerator.

Yes, You CAN Do Yoga at Work!

4:20 PM Posted by Jamie

I just read this article at WomensHealth.com and I even tried some of it.  Feels great!  Thought I would share it with those of you that work and experience some of these pains. I do a lot of typing, that's mostly what I do all day - so I experience all of these issues because of my desk job.

I did the one for your back, and it immediately reduced the pain and tension I was feeling to almost nothing. I bet if I did it again, I'd feel even better. Let us know how these work for you!

Yoga on the Job
Relieve at least the physical pains of your desk job
by Paige Greenfield
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Even if you love your job, spending 40-plus hours at a desk every week can sometimes lead to more than just a headache; it can also be a pain in the neck, shoulders, back, feet, and eyes. Being chained to your desk starves your extremities of blood, oxygen, and other fluids, resulting in tight muscles and stiff joints. But before reaching for the industrial-size bottle of ibuprofen, try these poses from Karin Wiedemann, yoga instructor and director of Urban Yoga in Washington, D.C. She suggests spending 3 minutes every 2 hours doing the following moves to relieve some tension.

The pain: Wrists and hands

The cause: "Typing is a very repetitive motion, and we do it for hours," Wiedemann says. On top of that, we hold our hands in a very tense position, so the muscles get stiff and blood doesn't circulate as well (as evidenced by how chilly your hands can get even in summer.)

The yoga fix: Sitting at your desk with your feet flat on the floor, hip-width apart, lengthen up through the crown of your head and let your shoulders gently drop away from your ears. Bring your hands together on your lap, interlacing your fingers. As you take a deep breath in, reach your arms out in front of you and press your palms away. As you exhale, raise your arms overhead and try to straighten your elbows as much as you can without scrunching your shoulders. If your shoulders rise up, keep your elbows slightly bent. Hold this pose for 10 complete breaths and lower your arms on the last exhale. Repeat twice more.


The pain: Feet and ankles

The cause: High heels push body weight to the front of the foot. "And the pointy styles we wear shove our feet into unnaturally narrow spaces," Weidemann says. High heels throw off your entire skeletal system because your foundation, your feet, doesn't have a solid connection with the ground.

The yoga fix: Remove your shoes. Next, sitting in a chair, cross your right ankle over your left thigh. Weave the fingers of your left hand from the bottom of your foot up between your toes as if you were holding hands with your foot. Begin making circles with your ankle. Make 10 circles in each direction. Next, carefully release your fingers and hold onto the top of your foot. Bend your toes back towards your shins and then down toward your heel. Do this five times in each direction. Now, using your thumbs, gently massage the bottom of your foot, especially the arches. Switch sides.


The pain: Neck and shoulder

The cause: Typically, we slouch, rather than sit. Your head is as heavy as a bowling ball, so when you push, drop, or tilt your head forward to squint at your strategic plan, your neck is bearing a lot of weight.

The yoga fix: Stand with feet hip-width apart. Place your hands on the corners of your lower back with your fingers pointing toward the floor. Rotate your shoulders up, back, and down, bringing your elbows close together without pressing your hips, shoulders, or head forward. Take a deep inhale. Now, root your feet firmly into the floor as you lift up through crown of head and bend back very slightly. Press your elbows closer, lifting up through your heart. Hold for five deep breaths.


The pain: Eyes

The cause: "You may be unaware of it, but while staring at your monitor or reading, you probably tense up your face," Wiedemann says. Plus, recent studies say hours in front of the glowing computer screen may fatigue the optic nerve, which transmits images to the brain.

The yoga fix: Turn away from your computer so your eyes are focused on a completely different object. Sit up in your chair with your chin parallel to the floor. Now, without moving any other part of your body, look up to 12 o'clock, over to 3 o'clock, down to 6 o'clock, over to 9 o'clock, and up to 12 again. Do that five times in each direction.


The pain: Back

The cause: When you're sitting at your desk, the discs in your back are bearing three times more weight than when you're standing. The result? Spinal fluid—which keeps your spine flexible instead of brittle—gets squeezed out. This means discs can slip out of place, rub up against each other, and cause excruciating pain. To top it off, a brittle spine increases your risk of injury because there's less fluid to act as a shock absorber, which means bending down and lifting your 5-pound purse can cause a lot of damage one day. The remedy? "Twisting poses strengthen and lengthen your spine to create more space," Wiedemann says. This allows fresh fluid to flood in, relieving compression and bringing sweet relief.

The yoga fix: Keep your chair facing forward, but turn your entire body to the right. Keep your thighs parallel and knees over your ankles. Next, place your hands on the back of your chair. As you inhale, lengthen up through the crown of your head. As you exhale, rotate from your belly, ribcage, and shoulders (but keep your shoulders relaxed and chin parallel to the floor.) To enhance the twist, push with your right hand and pull with your left hand.

From Yoga For Workaholics - Yoga on the Job, April 10, 2009, WomensHealth.com

5 Big Fat Six Pack Abs Lies

1:22 PM Posted by Jamie

If you want to get a flatter stomach or rock hard 6 pack abs, you need to do much more than just crunches and sit-ups. Here are 5 big fat lies about abs and fat loss that may be holding your back from getting the 6 pack abs and flat tummy you deserve.



Big Fat Lie #1: You can crunch away the fat on your abs

It doesn't matter if you do a million crunches a day, it is impossible to "spot-reduce" abdominal fat. Like the old saying goes "you cannot out train a bad diet"; abs are made in the kitchen & not the gym. Diet is responsible for 90% of your results! In order to burn the fat that is covering up your abs you need a good diet & a solid strength training program backing it up.

Big Fat Lie #2: You have to do abs every day to get a six pack or a flat stomach.

Abs are just like any other muscle. You wouldn't train legs every day so why would it make sense to train abs every day? Instead of overworking your abs on a daily basis, train them twice per week and throw in some unconventional ab exercises like Mountain Climbers and the Stability Ball Jackknife for an extra edge.

Big Fat Lie #3: If you do a bunch different ab exercises and a ton of reps, feeling "the burn" is all that matters.

Crunches and sit-us are two of the least effective exercises for developing eye popping six pack abs. Not only is doing an exercise where you can bang out hundreds of easy reps useless, but crunches and sit-ups can also cause lower back pain. Be sure to focus on quality reps and not the quantity of reps. Maintain strict form and stick to abdominal exercises where you can only perform sets in the 15-20 rep range.

Big Fat Lie #4: This new fat burner pill will help me lose my abdominal fat.

Your six pack is not locked inside of a miracle potion or marketing pill. In fact, many of these "fat burner" pills can make your abs look worse because they eat up more muscle than fat! Stick to a fat-burning, muscle-building diet all year round and you will see better results than any fat burner pill will ever give you.

Big Fat Lie #5: You can't get a flat stomach or ripped six pack abs because your genetics suck.

You may hear people tell you that you will never lose your belly fat and get a six pack because you just don't have the "right genes." The sad part about this statement is that many TRAINERS will even tell people this nonsense!

If you have a trainer that ever tells you this crap make a run for it! The truth is that even if you have the "worst genes" ever, if you make better food choices and start working out smarter you can pretty much get any type of body you want.

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Jamin Thompson is an internationally recognized fat loss expert, fitness model, motivational speaker, and sports performance expert. He is the author of the best selling fitness and diet e-book, The 6 Pack Secret: Fat Burning Secrets of The World's Top Fitness Models which has helped thousands of men and women from all over the world build muscle, lose fat, and remain healthy for life without the use of supplements, fancy machines, or long boring cardio workouts. Learn how to increase your metabolism and get rid of stubborn fat by visiting: http://www.the6packsecret.com

Article Source: http://EzineArticles.com/?expert=Jamin_Thompson

RECIPE - Nut-Crusted Tilapia

11:20 AM Posted by Jamie

I just got my October 2009 issue of Prevention Magazine yesterday and went directly to the recipes in the back to see what wonderful goodness they have this month.  This is one of the easiest things to make - only 4 ingredients!  I also love fish, and this would be a great way to add something new to the lineup.  They didn't print nutrition information per serving for this recipe, but it would be easy to figure.  You can look up nutrition information for thousands of foods on FatSecret.com and use those figures for the nuts, fish and lemons.  You can also get the information from whatever fruit salsa you choose from the container you purchase.




Nut-Crusted Tilapia

Finely chop 1 cup pecans in food processor or put in ziplock bag and crush with mallet.  Season both sides of 4 tilapia filets (about 1 1/2 lbs) with salt and freshly ground black pepper.  Dredge fish in flour, shake off excess, dip in milk, and then coat thoroughly with nuts.  Head a thin layer of canola oil in a large nonstick skillet over medium-high heat.  Cook fish until just done, turning once, about five minutes in all.  Stir the juice of half of a lime into 1 cup of fruity salsa (refrigerated produce case - we used Santa Barbara fresh mango-peach), and serve with the fish.  Serves 4.
-- "Cook! Instant Dish", Page 126, October 2009 Issue, Prevention Magazine. Recipe by Katie Kackenmeister, Photo by Con Poulos.

RECIPE - How To Roast Vegetables

4:14 PM Posted by Jamie


I've never roasted vegetables before, so when I found these instructions in the October 2009 issue of Eating Well, I thought it was great for those of us who are new to it.  I love vegetables - my mother raised me well.  And the eggplant I didn't try until my 30's? Lots better than I expected.

Anyway, there is a whole article that gives you information on roasting vegetables, so I'll just touch on a few things.



Steamed veggies are great, but roasting is wonderful, too.  When you cook at temperatures above 330 F, caramelization starts.  At those hot temperatures, the natural sugars in veggies, meat, or even bread, turn nutty and richly sweet - giving a brown and almost crispy exterior.  YUM!

There are some rules to follow when roasting.  First, cut the vegetables into equal size pieces so they will cook at the same rate.  Second, you need to spread them evenly on your baking sheet or roasting pan so they do not touch.  Crowded veggies create extra moisture and steam in the pan.  Third, stir once or twice while cooking so the vegetables get nicely browned on all sides.  See the chart for prep instructions on common vegetables, but feel free to experiment.



Taken from "A Vegetable Roast" by Carolyn Malcoun, Eating Well Magazine, Oct 2009

Here's the master recipe for roasting your fall veggies:
  1. Position rack in lower third of oven, preheat to 450.
  2. Prep vegetables  (see veggie chart image for instructions).
  3. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper or 4 teaspoons oil and Seasoning Mix (see end of recipe).
  4. Spread the vegetables evenly on a rimmed baking sheet or roasting pan.
  5. Roast, stirring once or twice, until the vegetables are browned (see veggie chart for timing).

SEASONING MIXES
Lemon-Herb
  • 2 Tablespoons chopped fresh herbs (such as marjoram, oregano and/or rosemary) or 2 teaspoons dried herbs
  • 1 teaspoon freshly grated lemon zest
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • Toss the roasted vegetables with 1 Tablespoon lemon juice, if desired.
Spicy Chipotle
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground chipotle pepper (or 1/2 teaspoon chili powder)
Asian
  • 1 Tablespoon chile-garlic sauce
  • 1 Tablespoon reduced-sodium soy sauce
  • 1/8 teaspoon ground white pepper

I hope you enjoy this recipe.  What kinds of veggies have you roasted before that isn't on the chart? Please share with us!

QUIZ - How Much Do You Know About Nutrition?

2:30 PM Posted by Jamie

I was at the store yesterday and I was looking through the health, diet and exercise magazines and found a quiz in the September/October issue of Pilates Style.  Unfortunately they do not seem to have this issue online, so here it is, straight from the magazine:


  1. Antioxidants are:
    A. vitamins that fight free radicals
    B. minerals that run metabolism
    C. vitamins that help prevent aging
    D. both A and C

  2. Examples of antioxidants are:
    A. vitamins C, E; beta-carotene
    B. calcium, potassium, phosphorus
    C. protein, carbohydrates, fats
    D. vitamins A and D

  3. True or False:
    The body requires a certain amount of dietary fat.

  4. Cholesterol is:
    A. a waxy, fatlike substance that occurs naturally throughout the body
    B. manufactured by the body
    C. taken into the body through food
    D. all of the above

  5. The acceptable cutoff level for total cholesterol is:
    A. 220 mg/dL
    B. 200 mg/dL
    C. 180 mg/dL
    D. 160 mg/dL

  6. Even more important than the amount of cholesterol is:
    A. ("bad") LDL under 120
    B. ("high") HDL over 60
    C. a total cholesterol-to-HDL ratio of 3.5:1
    D. all of the above

  7. True or False:
    Plants do not contain cholesterol.

  8. The recommended daily intake of fiber is:
    A. 25-38 grams
    B. 5-10 grams
    C. 15-25 grams
    D. 38-50 grams

  9. The best source of dietary fiber is:
    A. wild salmon
    B. prunes
    C. a carrot muffin
    D. nonfat yogurt

  10. The glycemic index (GI) tells us:
    A. how many calories a gram of fat contains
    B. how quickly carbs are broken down into sugar
    C. how much fat individual foods contain
    D. how quickly you burn fat

  11. Which has the most vitamin C?
    A. an 8-oz. glass of orange juice
    B. a kiwifruit
    C. 1/2 red bell pepper
    D. 8 oz. cantaloupe

  12. ________ contains the most protein:
    A. a 6-oz. chicken breast
    B. 1 cup cooked rice and beans
    C. 4 oz. tempeh
    D. 6 oz. salmon

  13. ________ contains the most calcium:
    A. 8 oz. yogurt
    B. 8 oz. cooked kale
    C. 4 oz. cooked broccoli
    D. 4 oz. cooked lean beef

  14. To be absorbed, calcium must be accompanied by:
    A. caffeine
    B. iron
    C. magnesium and vitamin D
    D. all of the above

  15. Vegans can't get adequate supplies of ________ from dietary sources:
    A. protein
    B. calcium
    C. B12
    D. all of the above

  16. The ideal pH balance for a human is:
    A. 7.0
    B. 14-14.985
    C. 7.35-7.45
    D. 0-1

  17. Seitan is made from:
    A. quinoa
    B. soy
    C. corn
    D. wheat

  18. Omega-3s are:
    A. not essential to humans
    B. essential fatty acids
    C. generally good fats
    D. generally bad fats

  19. Which does NOT contain significant levels of Omega-3s?
    A. fatty fish
    B. wild mushrooms
    C. English walnuts
    D. flaxseeds

  20. On average, a human being can live _____ days without food, _____ without water?
    A. 3, 3
    B. 5, 10
    C. 20, 1
    D. 30, 4

Please send a comment with your answers and tomorrow I will post the answers!

Pilates Style thanks Karlene Karst, RD, for her information for this quiz.

RECIPE - Watermelon Feta Salad

12:24 PM Posted by Jamie

I ran across this recipe when I was looking through the Max Sports and Fitness August 2009 issue and at the back they have some interesting information about watermelon.

Watermelon is high in vitamins A, B and C, beta carotene, magnesium, potassium and thiamin.  It is also 92% water and also contains the antioxidant lycopene (found in other pink and red fruits).  Lycopene is found to be a preventative way to combat the formation of cancerous cells.  Eating fruits like watermelon also help improve eyesight and reduce inflammation.   

Included with this article there was a great recipe I wanted to share with you for Watermelon Feta Salad.

Ingredients:
8 cups cold cubed watermelon, seedless
1/2 red onion, sliced very thin
1/4 cup fresh mint leaves, sliced thin, plus a few whole for garnish
1 Tablespoon olive oil
the juice of one lemon or lime
1/4 cup crumbled feta cheese

Directions:
Place watermelon and red onion in a large bowl, toss to combine.  At this point it may be refrigerated for several hours.  To make vinaigrette, whisk together oil, lime/lemon juice, and fresh mint.  Add salt and pepper, if desired.  For service, sprinkle with feta cheese and citrus vinaigrette and garnish with whole mint leaves.

Serves 4-6

What-a-Melon! by Jessie Monds, Max Sports & Fitness Magazine, August 2009