Awesome Diet Buddies

Triathlon today

2009-09-12T17:58:00.002-06:00

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

2009-09-04T15:34:00.003-06:00

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.

-----------------------------------------------------------------------------------

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

Position oven rack in the lowest position; preheat to 450F. Coat a large baking sheet with cooking spray.
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.
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.
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**

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.
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.
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.
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

Preheat oven to 500F.
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.
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.)
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.
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.
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

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.
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.
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

Cook pasta in a large pot of boiling water until tender, 8-10 minutes. Drain, return to the pot and set aside.
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).
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!

2009-09-03T16:20:00.005-06:00

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
------------------------------------------------------------------

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

2009-09-03T13:22:00.001-06:00

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.

-----
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

2009-09-03T11:20:00.002-06:00

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

2009-09-02T16:14:00.002-06:00

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:

Position rack in lower third of oven, preheat to 450.
Prep vegetables (see veggie chart image for instructions).
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).
Spread the vegetables evenly on a rimmed baking sheet or roasting pan.
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?

2009-09-02T14:30:00.000-06:00

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:

Antioxidants are:
A. vitamins that fight free radicals
B. minerals that run metabolism
C. vitamins that help prevent aging
D. both A and C
Examples of antioxidants are:
A. vitamins C, E; beta-carotene
B. calcium, potassium, phosphorus
C. protein, carbohydrates, fats
D. vitamins A and D
True or False:
The body requires a certain amount of dietary fat.
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
The acceptable cutoff level for total cholesterol is:
A. 220 mg/dL
B. 200 mg/dL
C. 180 mg/dL
D. 160 mg/dL
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
True or False:
Plants do not contain cholesterol.
The recommended daily intake of fiber is:
A. 25-38 grams
B. 5-10 grams
C. 15-25 grams
D. 38-50 grams
The best source of dietary fiber is:
A. wild salmon
B. prunes
C. a carrot muffin
D. nonfat yogurt
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
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
________ 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
________ contains the most calcium:
A. 8 oz. yogurt
B. 8 oz. cooked kale
C. 4 oz. cooked broccoli
D. 4 oz. cooked lean beef
To be absorbed, calcium must be accompanied by:
A. caffeine
B. iron
C. magnesium and vitamin D
D. all of the above
Vegans can't get adequate supplies of ________ from dietary sources:
A. protein
B. calcium
C. B12
D. all of the above
The ideal pH balance for a human is:
A. 7.0
B. 14-14.985
C. 7.35-7.45
D. 0-1
Seitan is made from:
A. quinoa
B. soy
C. corn
D. wheat
Omega-3s are:
A. not essential to humans
B. essential fatty acids
C. generally good fats
D. generally bad fats
Which does NOT contain significant levels of Omega-3s?
A. fatty fish
B. wild mushrooms
C. English walnuts
D. flaxseeds
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

2009-09-02T12:24:00.000-06:00

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

Why Fat Burning Pills Don't Work

2009-08-31T12:17:00.002-06:00

Caught your attention, huh?

I've decided that I'm going to do a new category on Nutrition. I believe it to be the very core of better health and losing weight. We cannot expect to achieve any of our health goals without proper nutrition. Protein and essential fatty acids are very important to be successful. Are you consuming a gram of protein for each pound of lean body weight? If not, you are not nourishing your muscular system to help it become stronger and leaner.

With all the fads and promises of a quick fix out there, it makes it hard to know what to do or what to take when it comes to nutrition supplements and vitamins. Promises of taking a pill and not having to exercise and you can still lose weight are misleading. You lose muscle but the fat stays, stubborn as ever, because burning fat for energy is harder than burning muscle.

I was going through my weekend emails and things that I get from places like JillianMichaels.com, MaxMuscle.com, WomensHealthMag.com and others when I came across this article from Max Muscle Sports and Fitness:

Excerpt from Real Life: LIFESTYLES OF THE FIT AND MAXED By Scott LeCates

To Diet or To Pop a Pill?
Still there is the temptation for a quick fix through socalled miracle fat burners. This seems to be the single greatest challenge for MMSN’s Certified Sports Nutrition Specialists. “People are tantalized with the proposition of the magic pill. Instead of taking a nutritional approach to their lifestyle, they will invest $50 to $60 a month into a single pill to do the work,” Chad said. “Two weeks later, what weight they have lost is mostly muscle and not 10 to 15 pounds of fat as promised. Reality is, it just doesn’t work that way.”

Tammy said fat burners have their place in a nutrition program but people who only use them to lose weight will burn muscle for energy. And, that is in direct conflict with the Max Lifestyle. When dieting, it is vital that people get enough protein and glutamine because without them, the metabolism will continue to slow as more and more muscle is lost. Protein has just 4 calories per gram and requires more energy to digest than carbohydrates or fats making it more thermogenic than any other macronutrient.

Fat burners can be used effectively after a person has hit a plateau in their fat loss program forcing the body to adjust to new caloric requirements.

(You can read the full article HERE.)

Proper nutrition is important - I can fully attest to that. I would not have lost 32 lbs in 30 days* without it. Well, there was hard work in there too, my personal trainer has been KICKING MY BUTT - but I've said it before that the core of being in better health - whether you are doing it to lose weight or just feel better - is proper nutrition.

*RESULTS NOT TYPICAL. I firmly believe that by giving up soda and drinking at LEAST 8 glasses of water per day, giving up added sugars, simple carbs, adding more fiber and making sure I have my daily vitamin requirement, have given me these fantastic results. I usually eat 1500-1800 calories per day based on my activity level, spread across 5-6 meals per day. Eating that frequently was hard at first, but now it has become a way of life.

TIME Magazine and The Biggest Loser - Controversy Over Exercise and Weight Loss

2009-08-26T11:24:00.003-06:00

Those of you who are part of the Awesome Diet Buddies Yahoo! Group already know about this article from Time Magazine - "Why Exercise Won't Make You Thin" by John Cloud. I sent it to the group after a colleague showed me the magazine she received in the mail. While there was a lot of interesting information in the article, I didn't think a lot of it was very factual - let's just say I was surprised. After all the work I've done, how can any of this be true? Let's just say I had my reservations about the whole thing. Apparently, I'm not the only one who cried foul - several in The Biggest Loser Show/Club/Franchise have been very vocal about their objections. I'm by far not an expert - I would say I'm quite a novice in this field - but I know that what they do on TBL is working for people. We get to see the grueling stuff because eating right and cooking nutritiously does not create ratings, that's boring TV. Who wants to watch someone eat, for pete's sake?!? It's the core - teaching people how to plan ahead, shop better, portion control, make better food choices and cook nutritious food for themselves and their families - all the things that we don't see that is actually changing people's lives. Not only that, they must be doing things that people like to see, because crap doesn't stay on television for 8 seasons. (Just as a reminder, the 8th season starts September 15th on NBC - click HERE for show details)

I really believe that the cover article John Cloud wrote about exercise was PERSONAL and not FACT. Not only that, what kind of objectivity is someone going to have if they hate to exercise? What I don't understand is how this type of personal bias became the cover article. Except for the fact the people in charge thought that the overweight public would see the misinformation that they don't have to exercise, be excited about it and buy the magazine then by following the information in it, end up even heavier - thus exacerbating the nation's problem with obesity.

If you want to know the truth, just ask these people:

Michael Scholtz, The Biggest Loser Club Fitness Expert:

It takes a lot to make me angry. But I have to say that the recent TIME magazine article titled Why Exercise Won't Make You Thin has me upset.
Read on to find out why I think all Biggest Loser Club members have reason to be riled by the offensive depiction of exercise being dispensed by the author, Mr. John Cloud.
Let's start with the title. It's true. Exercise by itself will not make you thin. But who promised that exercise by itself was enough? Check out even in the cheapest of the cheap shot info-mercials aimed at selling you another piece of exercise equipment to get "the body you always wanted". I bet you'll see a reference to a healthy diet being a necessary part of the puzzle.
(Read more of his article HERE.)

Bob Harper, The Biggest Loser, Certified Personal Trainer:

Okay so I just read this week's Time Magazine and the cover story was entitled, “Why Exercise Won't Make You Thin” and all I can say is STOP PUTTING SUCH MISINFORMATION OUT THERE!!!! Aren't we as Americans so tired of all these “studies” that tell us that this is bad for you now and that is good for you now. I understand that we are ever evolving and, yes, things do change but to put something like that on the cover of Time Magazine infuriates me. When I read the article and the writer talked about how his wife and her running group were complaining about not losing any weight, the real reason is that they were going to Starbucks afterwards and making UNHEALTHY choices. The idea that people out there want to “reward” themselves for going to the gym by eating “crap” just tells me that they have not made the full connection yet when it comes to living a healthy lifestyle.
(Read more of his article HERE - you will need a free account to view)

LA Times - Health, Booster Shots Blog:

Fitness and health experts say Time magazine got it wrong this week with its cover story, "Why Exercise Won't Make You Thin." The story argues that even though more people than ever are exercising, obesity rates are still rising. Moreover, the article posits that exercise backfires as a weight-loss tool because people become hungrier and end up eating more. The rationale goes something like this: "I walked three miles today so I'll reward myself with a blueberry muffin." The three-mile walk burned off 239 calories, but the muffin added 420.
Further, the story argues, humans evolved to hoard calories. Once you gain a certain amount of weight, your body tries to protect that fat storage. Indeed, this theory is widely supported and does explain in part why efforts to lose weight, either by diet, exercise or both often fail.
However, most research suggests that exercise and dieting are both important for weight loss and that exercise is critical for weight maintenance. It's difficult, but not impossible. Research not cited by the Time article shows that people who have maintained a significant weight loss over a sustained period of time largely rely on exercise to do so. This effort, studies suggest, can eventually retrain the body to respond appropriately to food and activity. Moreover, these people also carefully watch what they eat. In other words, they know that eating a blueberry muffin after their workout will undermine their goals. This evidence was detailed in a 2008 story in the Los Angeles Times' special Health section on weight loss.
(Read more of this article HERE.)

Obesity Panacea - Probably one of the most significant articles comes from a blog of two researchers trying to find a cure for obesity. Their blog article titled "Exercise won't make you thin, or so concludes misguided TIME magazine article" has the unique perspective of a research team - the people who have the kind of information that Cloud probably should have used for his article.

If you haven’t heard about it yet, you are in the minority.

The news, blogosphere, academic associations, etc. have been abuzz (rather negatively) regarding a recent cover page story in Time magazine entitled, “Why Exercise Won’t Make You Thin.”

In the story, John Cloud selectively chooses to report singular studies, often incorrectly, misquotes experts, often showcasing his naive understanding of physiology, all in order to arrive at his apparently preconceived (and largely absurd) notion that not only will exercise not help you lose weight – it may actually make you fatter.

In the first page of the article, he asks the question: “Could exercise actually be keeping me from losing weight?”

Throughout the article, Cloud painfully describes with very apparent distaste his “grueling” 4 hours of weekly exercise in a manner that is reminiscent of many infomercials which also attempt to convince the viewer that exercise is too difficult and should be replaced by whatever product being peddled (see the Slender Shaper video for a great example of “painful situps”). The interesting thing about his confessions is that only approximately 90 minutes of his weekly exercise is actually composed of aerobic activity – the very activity you should be doing if your goal is to expend calories.

In contrast, how much exercise do major medical authorities suggest for weight-loss?
Answer: 60-90 minutes of aerobic-type activity on MOST DAYS OF THE WEEK!

Not on one day of the week, as the author is performing.
(Read more of this article HERE.)

So the moral of the story is, there's no easy way. It's going to take work to be healthy, especially if you are in bad habits of eating the wrong things, eating the wrong time of day, don't get enough exercise, etc. But I am here for you - the rest of us at Awesome Diet Buddies are here for you, too - that is why we are AWESOME DIET BUDDIES! We don't say things that we don't mean. :)

Good luck in your weight loss journey. Let me know what you think about this article!

RECIPE - Vegetarian Egg Bake (Jillian Michaels)

2009-08-26T09:33:00.001-06:00

I received an email this morning from Jillian Michaels and it's got me PUMPED!! I have been getting emails from her site every day for motivation - for a long time I just threw them out without reading - but now I'm reading them every day and it just helps get me ready for the day. How exciting!

The recipe she has in today's newsletter is for a Vegetarian Egg Bake. Here's a quote from her August 26, 2009 Newsletter Losing It With Jillian Michaels:

Are You Eating a Breakfast That Lasts?
As many of you know, breakfast is an absolute MUST in my book. Eating a hearty breakfast helps reduce levels of the hunger hormone ghrelin, keeping you satisfied throughout the morning and allowing your mind to focus on things other than your next food fix. While you probably don't have time to make a gourmet meal before work each morning, that's no excuse to skip breakfast. There's nothing easier than pouring low-fat milk into a bowl of whole-grain cereal; more involved recipes can be made ahead of time, or you can cut down on the morning workload they entail by preparing the core ingredients the night before. Try this vegetarian egg bake — it's packed with high-volume, low-calorie veggies and lots of healthy protein that will keep you satisfied and prevent energy lags later in the day. The salsa adds a nice kick! Make this the night before and give it a quick warm-up in the microwave in the morning.
Vegetarian Egg Bake
Ingredients

10 egg whites, beaten
1/4 cup reduced-fat (2%) milk
1/4 teaspoon freshly ground black pepper
Cooking spray
1 large onion, diced
2 cups tomatoes, chopped
1 cup fresh spinach
1/2 cup salsa
Preparation
Preheat oven to 300 degrees F. Combine egg whites, milk, and pepper in a large bowl and set aside.
Spray a large, heavy skillet with cooking spray and heat over medium heat. Sauté onion 5 minutes. Add diced tomatoes and spinach and sauté another 10 minutes, stirring frequently.
Transfer vegetables to egg mixture and combine thoroughly. Pour into a lightly oiled glass pie plate and bake 15 minutes or until eggs are set. Do not overcook.
Cut into wedges and serve at room temperature with salsa.
Makes 4 servings.
Get the nutritional information.

Well you can count on me to make this and take a picture of it this weekend! Right now, we are eating dinner every day with my mom - she's a great cook and has helped me tremendously in making better meal choices. We are getting to the point where I think some good habits are created, and I might be able to cut the apron strings (a better metaphor might be taking off the training wheels - I might be wobbly on my own at first but I think I just might make it!) and work on cooking once a week for the rest of the week for me and my boys.

If you want to subscribe to this free newsletter, you can go HERE and enter your email address. There are several choices for newsletters you can receive, the one for Jillian is towards the bottom. If you don't want to subscribe on your own and just want a copy of THIS newsletter, you can email me at awesomedietbuddies(at)gmail(dot)com and I will be happy to forward it to you.

Are you eating breakfast? Are you eating one that will last, like Jillian has suggested? I used to be a no-breakfast person, but now I know I won't make it through the day without one. It was a chore at first, trying to eat 5-6 meals per day - but with practice, you can do anything you really set your mind to doing.

BALANCE YOUR MEALS

2009-08-25T14:51:00.001-06:00

While surfing the online version of Prevention Magazine I found this great little tool to help you learn how to balance your meals. They give you a few examples of things you might think are healthy (or not) and give you a chance to guess at the balance. You'll be surprised what you find!

Take a look at the Meal Balancer HERE.

Confessions

2009-08-25T11:04:00.004-06:00

Alright girls, I have a confession to make! The reason why I haven;t been able to get my butt out of bed in the morning to go exercise the last month is...I've been watching seasons 1 & 2 of Kyle XY on Hulu!
I'm addicted! I know, bad bad girl! Don;t even get my started about watching seasons 1-6 of Stargate SG1!
HULU really is an evil plot to take over the world!

Leslie

Awesome Mind Tricks That Work

2009-08-25T10:54:00.008-06:00

I remember reading these in Prevention Magazine. I found them online as well and I thought that I would share them with you for some extra inspiration. I think they've been in several issues this year.

--Jamie

"When My Mom Loses Her Weight, I'll Have a Step-Dad"

2009-08-25T09:36:00.002-06:00

Well, Ladies - I was at the gym working hard with my trainer, and kicking BUTT!! I was so into it and ready to move on to the next set of exercises that I didn't realize I'd had so much fun my time was up! I was all... huh? Already? No way!! Yesterday was a GOOD DAY. After I worked with him I did 15 minutes of cardio. I do as much cardio as I can because my knees usually give me trouble after too long. I can only do the treadmill because of the arthritis in my knees, but I'm walking faster and longer than I was before.

Once I was done with the treadmill, I headed to the scale. This is the only scale I use. I have one at home but I do not use it. Because I write down everything I eat, I know what I'm doing right and wrong as I'm doing it. Those choices will reflect on the scale whether I weigh every day at home or not. I choose to weigh only at the gym - in roughly the same clothes, so my clothing weight is always very close to the same.

ANYWAY.... from when I started, I'm now down THIRTY TWO POUNDS. This is about 5 or 6 weeks into it. Before we know it, I'll be back where I was before my knee surgery AND I'll be able to continue to lose.

Want to know what a meal looks like for me? Just take a look at some of the pictures I've taken of meals I've had. I know that this is helping me. I have protein shakes/meal replacements twice a day. This gets me my vitamins and essential nutrients plus 35g of protein. To eat/drink 2g protein for every pound of lean muscle mass is as hard as drinking a gallon of water a day! Sometimes I don't make either one - but I know that if I keep plugging away, doing my absolute best, I'll make it. In total, I have 5-6 meals per day and drink at least 8 glasses of water a day. I trick myself to drinking my water, because instead of 5-6 oz of water for my protein shake, I use 16. I've killed two glasses off of my requirements right there, just with one shake. Because of all the water I drink, I don't get hungry. And when I do, it's never ravenous. Because I'm eating every 2 hours or so, my body doesn't have a chance to tell itself that it's starving to death and won't I eat something, anything, to feel better! Protein stays in your system longer than carbohydrates. If you chain your foods, such as eating a protein with a carb, your body will process it better and your metabolism will thank you for it.

One thing that really brings it all home is that my oldest son came back from his first day at school with an "About Me" book he was working on for class. I'll never forget something he said about his family - "When my mom loses her weight, I'll have a step-dad." Now I don't think he's considering taking my lost fat and making me a husband - but I think he knows that I'll be happier with myself, have higher self esteem that people might want to be around me more, and I might even start dating again. This little stick-figure picture and paragraph underneath it made me proud of him, of what I've done, and was a good boost of confidence.

How are you doing with your program? Feel free to ask me any questions, I'd be happy to help or offer encouragement - I'm great for that - but everyone has to be ready to make the necessary changes. Whether it be to improve your self-esteem, improve your health, or just fit into better looking clothes (that don't look they were purchased at a TENT SALE) I am here for you to help you achieve your goals.

Maybe someday I'll become a motivational speaker or a personal trainer. I guess we'll have to play that one out as it happens.

Hugs to everyone, please let me know how you are doing!!

--Jamie

August Sketch Card Swap

2009-08-18T09:26:00.003-06:00

Ok, so I have TRUCKLOADS of Scrapbooking Supplies that I paid a pretty penny( or a few thousand pennies) for and due to depression, they sit there and rot, so to force myself to do some projects I signed up for some card swaps. This card-which is not finished, was made for a Sketch swap. Basically one of the group leaders sketched a layout pattern, and you have to use that, but what colors, papers, embeliishments,journaling etc are all up to you. I am trying to make up my mind as to what 3 letter word to put letters int he 3 squares and then add some journaling on a tag or something below that. I could use GET for Get Well, or YOU for You are Special, Wonderful, etc. Opinions?? Anyhoo, the big circle that is folded around the card? That was cut out of My Mind's Eye Glittered Paper-which I LOVE! I wish I had bought more! It was bought at one of those fabulous sales at Hobby Lobby where all the scrapbooking papers are 50% off! Yeah, I told Leona I have a major paper addiction! I could easily spend a couple hundred bucks on just paper during one of those 50% off sales!
On the health front, I walked yesterday, today I have been doing 10 minute bursts of targeted exercise to try and actully get some muscle tone in my legs, saggy gut, and Chicken Wing upper arms!Joseph saw me laying down doing leg lifts and he exclaimed,"What the heck are you doing?"
And after I told him he ran away looking all freaked out! Teenage boys!
Hugs,
Leslie
Leslie

RECIPE - Ratatouille Varieties

2009-08-17T20:50:00.002-06:00

Remember that Ratatouille recipe I posted? Here are some ideas on how to "switch it up" and either clean up your leftovers with a twist, or just have a new idea on an old favorite.

Tex-Mex Add 1/2 cup corn kernels and 1 tsp chipotle peppers in adobo sauce. Top with cilantro rather than parsley.
Greek Swap 1 tsp oregano for the thyme, add 1/2 cup pitted kalamata olives, and sprinkle crumbled feta cheese on top.
Spanish Add 2 tsp paprika, 1/2 cup pitted green olives, and some sliced cooked chorizo.
Italian Add 1 tsp dried rosemary with a cooked and crumbled italian sausage.
Indian Add 1 tsp turmeric and 1 Tbsp curry powder.

To change the Ratatouille from a side dish to a meal, try using some of the following variations:

Pasta Toss with any type and sprinke with grated Parmesan cheese.
Omelet Add a few tablespoons right before folding.
Sausage Sandwich Spoon over sausage in a crusty roll. (It's better than a chili dog!)
Vegetarian Medley Ladle over couscous and top with toasted nuts.
Pizza Top dough and shower with grated fresh mozzarella.
Rice and Beans Serve on a bed of rice - or any grain - mixed with cooked dried or drained canned beans.

What are your variations of Ratatouille? Please share!
These variations were found in the September 2009 issue of Prevention Magazine

RECIPE - Ratatouille

2009-08-17T19:04:00.003-06:00

We just made this tonight for dinner and it was AWESOME. Unfortunately we can't find small eggplant around here, just the big giant ones. It's best to use smaller size zucchini and eggplant for this recipe.

DO NOT PEEL THE VEGETABLES. Otherwise they will become a puree.

3 Tbsp olive oil
1 medium yellow onion, peeled and chopped
3 cloves garlic, minced
2 green bell peppers, slices in 1/2" strips (thin)
2 medium zucchini, sliced in 1/2" rounds
2 small eggplant, sliced in 1/2" rounds
4 large tomatoes, peeled and chopped OR 1 can (28 oz) tomatoes, drained
2 tsp dried thyme
1 1/2 tsp salt (I used 1 tsp and it was plenty)
Freshly ground black pepper
2 Tbsp chopped parsley

HEAT oil in a Dutch oven or deep skillet. Cook onion over medium-high heat until golden, about 5 minutes. Add garlic and cook 1 minute longer.
REDUCE heat to medium-low, add peppers and cook until beginning to soften, about 5 minutes.
ADD zucchini, eggplant, tomatoes, thyme and salt. Cook, covered until cooked through, about 30 minutes, stirring occasionally.
SEASON with additional salt if desired, and black pepper to taste. Serve warm or at room temperature, sprinkled with parsley.

NUTRITION INFO PER SERVING:
Serves: 4
193 calories, 5g protein, 23g carbs, 9g fiber, 11g fat, 1.5g saturated fat, 898mg sodium.
Recipe from September 2009 issue of Prevention Magazine
NEXT POST: What you can do with Ratatouille - make it TexMex!

RECIPES - 10 Ways To Use Egg Roll Wrappers

2009-08-14T15:44:00.003-06:00

Tired of the same old thing? Need ideas for entertaining, or just something healthy and fun to eat? Here are 10 fun recipes using egg roll wrappers to sink your teeth into.

1. Cilantro Wrapped Shrimp. Halve raw shrimp lengthwise and season with salt and pepper. Cut wrappers into quarters. Dip each in a milk and egg mix and place a shrimp half on a corner. Add a pinch of cilantro and a slice of red bell pepper. Roll up, put seam side down in a pan with a thin layer of hot oil and cook until they are light golden brown and shrimp is done. -- Guy Fieri, Food Network host and author of Diners, Drive-Ins and Dives

2. Build a Salad. Pan searing wrappers in some olive oil gets them sturdy and crisp so you can layer them with your favorite salad ingredients. For a Caesar salad, stack layers of mixed greens and chicken between wrappers. Top with tomato, shaved Parmesan, and dressing. -- Jim Coleman, chef and host of Healthy Flavors on PBS

3. Make a Napoleon dessert. Quarter egg roll wrappers to form smaller squares. Fry or bake them until crisp. Brush with melted dark chocolate, layer with fresh seasonal fruit to make a Napoleon. -- Mark Gaier and Clark Frasier, chefs and owners of Arrows and MC Perkins Cove in Ogunquit, ME

4. Make a Personal Lasagna. Rinse the wrappers with cold water to remove excess starch. Then mix ricotta, cubed mozzarella, grated Parmesan, eggs and seasoning. In small baking dishes, layer marinara sauce and the filling in between wrappers (trimmed to fit the dishes), and top with more sauce and mozzarella. Bake until bubbly. -- Maria Helm Sinskey, author of Williams-Sonoma Family Meals

5. Top a Pie. Pile fruit in an oven safe dish with sugar and a little cornstarch. Brush wrappers with melted butter [or substitute] on one side and sprinkle with sugar and cinnamon. Loosely crumple them and arrange, buttered side up, on top of the fruit until there are no gaps. Bake until fruit is tender and topping is golden brown. -- Nadia Arumugam, author of Chop, Sizzle and Stir

6. Make Appetizers. Great for Asian-inspired crab salad! Just cut them down to size, press into mini-muffin tins, brush with oil and bake until crisp. Then spoon crab salad - made with crab meat, mango, scallions, cilantro, and lime - into the cups right before serving. It's the perfect party pleaser! -- Ellie Krieger, Food Network host and author of The Food You Crave

7. Snack on Crispy Chips. Cut the wrappers into strips. Brush with canola oil, top with a few grinds of salt and pepper and bake until firm. Server them like chips with salsa, or make an Asian dipping sauce by whisking together garlic, chiles, lime, hoisin sauce, champagne vinegar, sugar and cilantro. They're a perfect little snack. -- Tim Love, chef and owner of the Lonesome Dove Western Bistro in Fort Worth, TX

8. Fold Crepes. Use them like the thin French pancakes and fill them with fruit and nuts. Grind up toasted pistachios and mix with apples or peaches and a little milk, sugar and cinnamon. Spoon into a wrapper heating in a pan, cook until warm and fold closed. -- Lyssie Lakatos, RD, coauthor of The Secret to Skinny

9. Stuff Empanadas. Simply fill the egg roll wrappers with your favorite ingredients, fold over and seal the edges to make easy empanadas. Brush each side with some olive oil and bake in the oven until golden. These Latin turnovers [are wonderful] filled with a mixture of spinach, Manchego cheese, and artichoke; but any vegetable, cheese or cooked meat or a combination tastes great. -- Darren Carbone, executive chef at Alma de Cuba in Philadelphia

10. Bake Pizza Rolls. Mix chopped tomatoes, scallions, peppers, mushrooms, lean ham, reduced-fat shredded cheese, crushed garlic and dried oregano. Spread no-salt-added tomato paste onto wrappers and top with a spoonful of pizza filling. Fold into an egg roll shape, spritz with cooking spray, and bake on a pan coated with spray until browned. -- Annette Sym, author of the Simply Too Good to Be Ture low-fat cookbook series

All recipes found on pages 143-145 of the special September 2009 issue of Prevention Magazine.

Today

2009-08-14T08:45:00.002-06:00

Today is friday and I am beat! Last night I did a 5K and then stayed up until 10:45pm which is late for me. I am totally dragging today!

If I had my way, I'd skip my work out today, deciding I deserve the day off, but I am meeting a co-worker at the pool for 1/2 hour of swimming so I can't bail out... which is a good thing I suppose!

It is good to have a buddy because it forces me to workout even when I an extra day off. I usually take weekends off anyway! So at noon I will be off to the pool.

For b-fast I had 1 scrambeled egg and one piece of whole wheat bread with melted cheese on top! Not exactly as low GI as usual but hey, an athlete does need carbs now and then! :-) Hmm... lets see, I am rambeling so I will sign off! What are you all doing today for exercise and food?

PS... dont forget your water! In fact I need to go re-fill!

TTYS!

Scrapbooking Stuff

2009-08-13T11:21:00.001-06:00

Ok so now I know the reason the pictures of the cards I am making and the little handout I made for Visiting Teach stunk is because #1 I never read the instructions on how to use our combination Digital Cam/Corder, and #2 Little fingers changed the setting from high resolution to the Outdoors setting! SO I am going to retake those, and try to finish that card project today and get that in the mail because I have another swap I signed up for, which is a Monotoned card swap, You pick one color, once you sign up for it no one else can have it, and everything on the card has to be in a shade of that color. I picked Pink!
I also need to upload the pictures of Joseph recieving his promotion to First Class in rank last night at the Boy Scouts Court of Honor and assorted badges...which I now have to sew on his sash for him.

Leslie

TRACK YOUR SUCCESS

2009-08-12T15:07:00.001-06:00

I came across a website earlier called FatSecret.com while I was looking for how many calories are in grape tomatoes. I couldn't find a good answer - one source told me 45 calories and I'm all !!!!!!! So I did a google search with different terms, and ended up on this site.

It is a free community, and they offer a lot of tools to help you. Remember in my last post I said that each person is different, but the building blocks we have that work help others? That is what support and friendship is all about! I've already joined a few groups and a few challenges. Make sure to add me as a buddy!

OW!!! I Have Fishy Arms

2009-08-12T10:01:00.000-06:00

My arms hurt. It hurts to type, it hurts to do my hair and makeup, it hurts to drive, it hurts to just sit here!! Wow, that personal trainer is beating me up GOOD. I can now feel muscle in places that was so full of fat I couldn't feel any muscle (plus the fact that I was really weak, too).

One thing I want to make very clear to everyone is that I'm not losing weight because of all the exercise. I'm losing weight because I'm writing down EVERY FREAKIN' THING I am eating. I'm losing weight because I don't cheat. I'm losing weight because I'm drinking tons of water. Like anyone else, I have good days and bad days. But I have more energy and I'm accomplishing a lot more than I used to. The fact that all my clothes are loose, and getting looser every day, also states I'm doing the right thing. I'll be happy to replace fat with muscle. I don't want to look like Mr. Olympia but it would be nice to have a trim, toned body. My tracking program says I'll hit my goal in February 2011 - and you know what, that's fine with me. I'm not a patient person but I also know this all won't fall off overnight. By then, I'll be well into the right habits of exercise and eating the right things.

I have an article a colleague at work brought me from Time Magazine about why exercise doesn't make you thin. I'll send it to the group so you can read it. If you have trouble reading it, it is the cover article in the August 17, 2009 issue - "The Myth About Exercise". What they say is true, but they leave A LOT out of the article. Like eating smaller meals, 5-6 per day to avoid major hunger pains, choosing healthier foods, etc. But it opened my eyes to what America thinks about exercise and I think everyone should read it. Edit: Leslie found the online article here.

Anything under 2,500 calories is a deficit - a deficit causes weight loss - but an optimal diet is between 15-1700 calories to maintain a working metabolism. My nutritionist has broken this down to 27g protein per meal with 6 meals. My carbohydrates are not wasted on sugar, sugar substitutes, soda, crackers, potato chips, or even popcorn. They are used on fresh or steamed vegetables to get me the fiber I need to move all that protein through my system.

The biggest hurdle of all is finding what is right for YOU. What's right for me might not be what's right for Amy, Leslie or Leona. But what each of us have are building blocks for the others to use and put in our own system. That's why all the fad diets don't work for most people - all bodies are different, require different things, have different activity levels, etc. Building your own program that works for you is the BEST way to be in better health and lose unwanted weight. The truth of the matter is, I wouldn't be this far without Leslie. Everything I've done, I've built because of the blocks she has given me. The blocks my mom has given me about lower calories and more vegetables have helped too - so now I can eat a lot of food with fewer calories, more satisfaction, no ravenous feeding or heaping plates of food - and I'm feeling better.

So what are YOU doing to build your "system"? What is working for you, what isn't? Please share with the others!

Hugs to all!

--Jamie

Jamie's Lunch, Saturday August 8

2009-08-08T17:26:00.000-06:00

Ok so when I have to fend for myself my choices are a little different. I needed some crunch so I decided to get some crackers that had fiber and protein. I also needed to have some kind of substance, because unfortunately the only other thing I had today was a protein/meal replacement shake.

Here's what I had:

You'll notice I have the labels there too.

Crackers: 5g fiber, 19g carbs with only 3g from sugar - 3g protein. 18 crackers per serving, 120 calories.
Wraps: 9g fiber, 16g carbs with none from sugar - 9g protein. 1 wrap per serving, 90 calories.

Ok so I'm not perfect, there's a lot of carbs. But they aren't simple carbs and with the protein from the smoked turkey and the swiss cheese, it makes a good meal. I mixed each protein with a carb (meat with cracker, cheese with wrap). We're all good!

What have you eaten today?

Jamie's dinner Fri Aug 7

2009-08-07T19:30:00.001-06:00

Can you guess what is for dinner?

What's this thing?

2009-08-07T17:18:00.000-06:00

Well, I love blogs. I thought if we started a blog where everyone could write to it, and we can post comments to each other, it might help. Remember, it doesn't have to be about a diet, exercise or anything important. I consider blogs to be blurbs - blurb what you are thinking, feeling or experiencing and share it with the rest of us.

As you can see on the right, all our posts to the yahoo group will show here too. This way you can see and do both things.

You should have got an email to post here, and you should also have gotten an email about the photobucket group album. If you feel the urge, send pictures of food or whatever. It's not just my album, it's ours.

I wanted to let you know there is a girl I work with that says I'm her only source of inspiration right now, I'm the only thing that is motivating her to eat halfway decent or even try to exercise. That made me feel good for ME, but feel bad for her. That is when I thought of you guys and felt we need to KICK IT UP A NOTCH! BAM! :D

Keep at it, ladies. You know what to do, you just have to put your mind to it and do it!

-- Jamie

Mom of Teenagers Hauled off to Jail in a Homicidal rage...

2009-08-07T16:27:00.001-06:00

Hoping she could get some peace and quiet in jail! That's what tomorrow's Newspaper headline is going to read if my kids do not stop poking at each other, tattling, yelling at each other to shut up, and telling each other "Leave me alone!"
If I hear my 14 year old son say one more time today, "I wasn't doing anything, Mara is just screaming for no reason!" I'm going to start sending away for brochures to Military schools!

We are going to the book store at the Mall because Mara has Birthday money and books are the only thing she really covets, and I have a $10 gift card for Bath and Body Works, and I am GOING IN THAT STORE ALONE!!! I'll pretend it's a vacation! In case you haven't figured it out yet, I hate summer vacation and I can't wait for school to start! Then at least I would not have Sam screaming like a Nazgul everytime someone says no to him for hours on end, and Mara and Joseph will be too busy doing school work to be bored so they have to poke each other constantly-ACK!
Love,
Leslie The Psycho Mom